Tips Lower Cholesterol Without Drugs

SeributawaNews - Cholesterol-lowering drugs become the foundation for some people who are lazy to lower cholesterol with conservative approaches such as lifestyle changes.

According to research about 25 percent of adults aged over 45 years of taking cholesterol-lowering drugs known as statins. In fact, anti-cholesterol drug has some side effects, especially the effect on the decrease in sexual desire.

In a recent study published in the Journal of the American Medical Association, demonstrated that dietary changes alone is quite effective for lowering cholesterol, especially if you have no other heart disease risk factors. In this study the researchers followed 345 people with high cholesterol values. They were asked to undergo two-part low-cholesterol diet for 6 months.

In the first part to be acted diet is low in saturated fatty acids. The participants were asked to eat more vegetables and fruits as well as choosing low-fat milk.

In the second group they were given education by a dietitian to consume more cholesterol-lowering foods such as soy protein, nuts, and oats. The result, this group has decreased cholesterol are three times higher than the group who underwent a diet low in saturated fat. Even so these two groups succeeded in lowering cholesterol as those who consume anti-cholesterol drug.

Here are some ways to reduce cholesterol that can be applied in the daily diet.

Breakfast
For breakfast, the first group ate a low-fat cereals, while the second group ate oat cereal with strawberry jam.

Morning snack
To prop hunger before lunch, the consumption of fresh fruits such as watermelon, grapes, apricots, or papaya. It may also added a handful of almonds or soy milk. When bored, mix all ingredients were then blended into a smoothie.

Lunch
The second group ate sandwiches made from bread Cereal intact. Sampurkan with lettuce, tomato, cucumber and cut out as well. As a variation, you can also take a hodgepodge pecel or without rice.

Afternoon snack
Always carry fresh fruits, like bananas or papaya. Add oatmeal or yogurt. Avoid cakes and other pastries.

Dinner
Healthy choice for dinner is pasta. Suggested sources of protein are tofu, tempeh, and fish. (dechacare)

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