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Cholesterol is an important substance for the body's metabolism. However, cholesterol can also be a risk factor for cardiovascular disease if the levels are too high and not properly controlled. 

Quoted from the official website of the Indonesian Ministry of Health, cardiovascular disease is one type of non-communicable disease that is the number one cause of death in Indonesia. 

Deaths from this disease are said to have reached 36.3 percent of the total deaths in Indonesia in 2016. Therefore it is important for someone to check cholesterol regularly. 

Immediately make lifestyle changes if you later find out that the cholesterol level in the blood is too high.

##### 1. Avoid trans fats 

According to the American Heart Association (AHA), consuming trans fats can have a negative impact on one's health, which can increase levels of bad cholesterol (LDL) and reduce levels of good cholesterol (HDL). Some sources of trans fats include margarine, hydrogenated vegetable oil, fried foods, beef, lamb and goat guts.


##### 2. Reduce saturated fat
Saturated fat can directly increase LDL levels in the blood. This fat is found in many animal food products, such as red meat, chicken skin, butter, cheese and cooking oil.

##### 3. Avocado
Avocado contains vitamins K, C, B5, B6, E and monounsaturated fats which can help maintain heart health and reduce the risk of stroke. In addition, avocado can also regulate LDL and HDL cholesterol levels and blood triglycerides.

##### 4. Apples
Eating apples can also be a natural way to lower cholesterol in the blood. A study published in the International Journal of Preventive Medicine 2011 mentions that consuming 300 grams of apples every day for 8 weeks can lower cholesterol.

Researchers say this is related to the polyphenol and fiber content in apples.

##### 5. Oranges and lemons
Citrus fruits and lemons are known to contain the antioxidant vitamin C which is good for endurance. In addition, this fruit also contains hesperidin which can reduce the symptoms of hypertension, pectin (fiber), and limonoid compounds that can slow down atherosclerosis (hardening of the arteries) and lower cholesterol in the blood.