14+ Cara Menurunkan Kolesterol Tinggi Secara Alami | DIET SEHAT ALAMI

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14+ Cara Menurunkan Kolesterol Tinggi Secara Alami





Cara Menurunkan Kolesterol Tinggi – Kolesterol merupakan masalah kesehatan serius yang sering menyerang masyarakat di era modern seperti sekarang ini. Tercatat di Amerika sebanyak 100 juta jiwa sudah terserang kolesterol tinggi dengan tingkat diatas 200 mg/dL. Melihat penyebab kolesterol sudah jelas, mereka lebih banyak hidup dari makanan instan, selain itu pola hidup yang kurang sehat juga bisa berpotensi menyebabkan kolesterol tinggi.
cara menurunkan kolesterol secara alami
Kolesterol tinggi sangat tidak baik, turunkan sekarang!

Sebenarnya setiap orang memiliki kadar kolesterol tertentu. Kabar buruknya bagi yang memiliki kadar kolesterol jahat (LDL) lebih tinggi cenderung akan mengalami komplikasi berbahaya seperti jantung, asam urat, stroke, dan masih banyak lagi. Efek samping kolesterol tinggi ini dapat muncul disebabkan karena pembuluh darah mengalami penyempitan yang membuat jantung harus ekstra memompa darah keseluruh bagian tubuh.

Meskipun demikian, kolesterol jenis LDL (jahat) masih bisa diturunkan agar tak melebihi jumlah kolesterol baik atau HDL. Sudah banyak sekali penelitian yang dilakukan untuk menurunkan kolesterol tinggi. Mulai dari menerapkan gaya hidup sehat sampai dengan konsumsi makanan penurun kolesterol. Bagi kamu yang telah terdiagnosa memiliki kadar lemak tinggi, berikut ada beberapa cara menurunkan kolesterol tinggi secara alami yang bisa kamu coba.

Cara Alami Menurunkan Kolesterol Tinggi Tanpa Obat Kolesterol

cara menurunkan kolesterol secara alami
 Gambar by jualproduktiens.com


1. Penuhi tubuh dengan asupan vitamin B3

Vitamin B3 atau lebih dikenal dengan Niasin memiliki manfaat yang besar untuk menurunkan kolesterol jahat LDL dan trigliserida (lemak yang mengancam kesehatan apabila dalam kadar tinggi). Selain mengobati kolesterol tinggi, vitamin B3 juga sangat baik untuk meningkatkan produksi HDL (kolesterol baik) dalam tubuh secara optimal. Agar hasilnya semakin optimal, mungkin kamu akan memerlukan dua sampai tiga tablet sehari.

Catatan:

Memang konsumsi makanan bervitamin B3 cukup baik untuk menurunkan kadar kolesterol tinggi. Namun apabila dikonsumsi berlebihan (tidak sesuai aturan) akan sangat beresiko meningkatkan asam urat dan penyakit hati. Bahkan pada penderita diabetes berpotensi meningkatkan kadar gula darah.

2. Diet serat pangan

Dietary fiber (diet serat pangan) merupakan diet yang dilakukan dengan memperbanyak konsumsi makanan berserat. Dulu saya pernah membahas manfaat pepaya yang kaya akan serat alami. Tak hanya bermanfaat untuk melancarkan BAB saja, tetapi kandungan serat tersebut juga terbilang cukup efektif untuk menurunkan kolesterol tinggi.

Menurut Dr. Pearson, memenuhi kebutuhan serat setiap hari dapat menurunkan kolesterol jahat sebesar 5%. Selain itu, diet serat pangan juga tergolong lebih mudah dan murah. Mengingat hampir semua bahan makanan berserat bisa Anda dapatkan dengan mudah di pasar atau supermarket terdekat.

Ada banyak sekali makanan penurun kolesterol yang mengandung serat. Kamu bisa konsumsi mulai dari pepaya, oatmeal, rasberi, jagung, alpukat, edamame, beras merah, brokoli, buah pir, buah apel, tomat, mangga, kacang almond, kacang hitam, kacang putih, dan masih banyak lagi.

Meskipun mengandung banyak serat, banyak orang yang tak mampu mencukupi kebutuhannya setiap hari. Para ahli menyarankan terutama bagi yang menderita kolesterol untuk selalu konsumsi serat sebanyak 25-35 gram sehari. Biasanya karena jam kerja yang padat, orang-orang hanya mampu mencukupi kebutuhan serat sebesar 12 gram.

3. Olahraga secara teratur

Olahraga termasuk aktivitas fisik yang cukup menyenangkan sekaligus menyehatkan bagi tubuh. Meskipun agak melelahkan, namun jika dilakukan dengan benar sesuai aturan kamu akan mendapatkan manfaat luar biasa.

Terkait dengan kolesterol, olahraga dapat membantu meningkatkan HDL dalam tubuh dan menurunkan kolesterol jahat (LDL). Bahkan dengan melakukan olahraga rutin, resiko kematian pada penderita serangan jantung dapat berkurang sebesar 25%.

Namun permasalahannya, banyak masyarakat di era modern kali ini tak peduli dengan olahraga. Mereka hanya akan melakukan olahraga saat merasa sakit, sehingga sangat ironis sekali. Oleh sebab itu, apabila kamu sayang dengan kesehatan ada baiknya luangkan waktu 30 menit sehari untuk olahraga.

4. Diet Rendah Lemak

Diet rendah lemak sangat cocok sekali diterapkan bagi kamu yang memiliki tubuh gemuk, terutama obesitas sentral. Dengan melakukan diet ini, maka kadar kolesterol dalam tubuh pun juga akan ikut turun dengan signifikan. Bahkan tubuh kamu akan terlihat lebih ramping dan atletis setelah melakukan diet rendah lemak.

Kamu bisa memulai diet rendah lemak dengan cara mengonsumsi ikan dan sayur. Hindarilah makanan yang berasal dari olahan daging merah dan kentang goreng, karena meskipun enak dia mengandung kadar kolesterol jahat yang cukup tinggi. Dengan melakukan secara konsisten, kolesterol kamu akan turun sebasar 20 %.

5. Minyak ikan (Lovaza)

Nama lovaza mungkin terdengar cukup asing, namun kamu bisa menyebutnya juga dengan minyak ikan. Dalam minyak ikan terkandung senyawa lemak omega-3 yang dapat membantu menurunkan kadar trigliserida atau kadar lemak jahat dalam tubuh secara maksimal. Dengan konsumsi minyak ikan sesuai aturan dan konsisten, kolesterol kamu akan kembali ke angka normal.

Efek samping:

Konsumsi minyak ikan secara berlebihan sangatlah buruk bagi kondisi kesehatan. Efek samping yang biasanya muncul antara lain sendawa, flu, sakit perut, pusing, dan bahkan perubahan indera pengecap. Oleh sebab itu, sebelum mengonsumsinya lebih baik kosultasikan kepada dokter dulu.

6. Perbaiki pola makan dan hidup sehat

Pola makan dan gaya hidup memiliki korelasi yang cukup erat. Keduanya tak bisa dipisahkan, karena jika hanya memperhatikan satu sisi maka tidak akan berhasil alias gagal. Kamu harus bisa mengatur pola makan dan gaya hidup yang lebih sempurna.

Usahakan lebih banyak mengonsumsi makanan penurun kolesterol, seperti dari buah dan sayur. Mengingat, makanan berperan lebih dari 50 % dalam pembentukan lemak atau kolesterol dalam tubuh kita.

7. Gunakan telapak tangan untuk atur porsi makan

Seperti yang telah dipaparkan diatas tadi, orang Amerika cenderung memiliki resiko kolesterol tinggi akibat makanan instan yang kurang menyehatkan. Mirisnya lagi, mereka mengonsumsi makanan tersebut dua kali lipat dari porsi normalnya. Meskipun kamu bukan orang Amerika, namun cobalah untuk membatasi porsi makan sewajarnya saja agar kolesterol jahat bisa diturunkan.

Mengatur porsi makan sebenarnya bisa dilakukan dengan sangat mudah sekali, salah satunya dengan menggunakan telapak tangan. Usahakan setiap makanan yang dikonsumsi tidak lebih dari satu telapak tangan kamu. Baik itu makanan dalam bentuk daging, ikan, buah, sayur, ataupun yang lainnya.

8. Batasi makanan berminyak, ganti makanan sehat!

Makanan seperti gorengan dan sejenisnya, mereka mengandung minyak sangat tinggi. Menurut para ahli, minyak goreng mengandung lemak jahat yang cukup tinggi, terutama jika minyak sudah digunakan lebih dari 2x. Bahkan konsumsi minyak berlebihan juga dapat memicu munculnya obesitas (kegemukan).

Sebagai gantinya, kamu bisa mengonsumsi makanan 4 sehat 5 sempurna yang terdiri dari sayuran, buah, susu, daging, dan lainnya. Akan tetapi ingat, meskipun menyehatkan kamu tetap harus membatasi porsi makan sewajarnya.

9. Jangan lewatkan sarapan, mulai dengan gandum

Banyak orang yang melewatkan sarapan di pagi hari, terutama bagi mereka yang super sibuk bekerja. Rutin sarapan sebenarnya memiliki banyak manfaat bagi tubuh, selain memberikan energi kita pun akan lebih terkonsentrasi ketika menjalani aktivitas pekerjaan sehari-hari. Menariknya lagi, sarapan menurut para ahli dapat mencegah kita konsumsi makanan berlemak jahat nantinya.

Namun tidak semua jenis makanan baik untuk sarapan. Gandum dan sereal termasuk makanan yang sangat direkomendasikan bagi penderita kolesterol, diabetes, dan penyakit serangan jantung. Apabila tidak ada gandum dan sereal, kamu bisa membuat makanan dari beras merah yang kaya akan kandungan protein nabatinya.

10. Ganti cemilan kamu dengan kacang

Bosan dengan cemilan itu-itu aja? Kamu bisa coba ngemil kacang. Ini termasuk kedalam salah satu makanan penurun kolesterol tinggi, khususnya untuk beberapa jenis kacang seperti walnut. Oleh sebab itu, jangan ragu-ragu lagi untuk ngemil makanan dari kacang-kacangan.

Walnut Commission menyarankan untuk konsumsi kacang walnut minimal 8 butir sehari. Lebih banyak kamu mengonsumsi kacang walnut, maka akan semakin baik dalam menurunkan kolesterol jahat dalam tubuh.

11. Kurangi lemak jahat, perbanyak lemak tak jenuh

Tidak semua jenis lemak itu buruk bagi kesehatan tubuh kita. Meskipun sebenarnya lebih banyak efek sampingnya, namun defisiensi lemak bisa mengakibatkan munculnya komplikasi yang lebih berbahaya. Bahkan menurut para ahli nutrisi, kekurangan lemak dapat menurunkan pertumbuhan otak.

Lemak tak jenuh dianggap sebagai jenis lemak yang baik untuk kesehatan dan pertumbuhan. Ada banyak sekali makanan yang bisa kamu konsumsi untuk mendapatkan asupan lemak tersebut. Sebut saja seperti kacang mete, almond, kemiri, alpukat, zaitun, kedelai, kenari, wijen, biji bunga matahari, ikan salmon, dan makarel.

12. Lebih sering konsumsi makanan laut

Banyak para ahli yang memanfaatkan hewan-hewan laut untuk membuat obat kolesterol herbal. Ini terjadi karena makanan laut atau seafood mengandung kadar omega-3 tinggi yang baik untuk menurunkan kadar kolesterol jahat LDL dalam tubuh. Akan tetapi tak semua hewan laut bisa kamu konsumsi lho ya.

Dari banyaknya makanan laut yang ada, kamu bisa mengonsumsi ikan salmon, tuna, sarden, dan trout. Selain mengonsumsi secara rutin, kamu pun harus memperhatikan pengolahan yang benar agar nutrisinya tak hilang. Utamakan mengolah dengan cara rebus dan panggang dari pada goreng.

13. Buang rokok, hindari stres, dan tidur cukup

Rokok dapat memicu munculnya stres berlebihan, terutama jika itu dibarengi dengan begadang setiap malam. Kondisi semacam ini bisa mengakibatkan meningkatkan kadar kolesterol dalam tubuh.

Oleh sebab itu, mulai sekarang terapkan pola hidup sehat dengan menghentikan rokok, mengatasi stres, dan tidur cukup minimal 8 jam sehari. Dijamin setelah itu kolesterol kamu akan kembali ke angka normal.

14. Lebih waspada membeli produk., lihat bagian nutrisi

Sebagai konsumen yang cerdas, kamu harus bisa memilah dan memilih makanan-makanan bernutrisi. Lihat nilai nutrisi melalui tabel gizi yang biasanya terletak di bagian kemasan. Makanan dengan kandungan kolesterol ‘0’ bukan berarti tidak akan membuat LDL turun, karena pemicu meningkatnya kolesterol jahat juga disebabkan oleh kandungan lain.

Selain menerapkan beberapa cara menurunkan kolesterol secara alami diatas, kamu pun juga harus secara rutin berkonsultasi ke dokter atau ahlinya. Selain dapat mencegah hal-hal yang tak diharapkan sejak dini, konsultasi ke dokter juga bisa mengukur tingkat keberhasilan upaya penurunan kolesterol yang telah kamu lakukan selama ini. Semoga bermanfaat.



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