High cholesterol numbers are common once you hit your 65th birthday. However, maintaining healthy cholesterol levels is essential to good health, especially if you want to maintain your health, mobility, and active lifestyle through the coming years. If you're living with high cholesterol, you can eat your way to better health and lower cholesterol levels. This isn't about going on a fad diet or following a strict program. A few simple changes can help bring your cholesterol levels down, while still creating healthy, delicious gourmet meals for yourself and your family and friends.
What Is High Cholesterol?
High cholesterol is a condition that affects the level of fat that circulates in your bloodstream — it's too high if it gets above 240 mg/dL. High cholesterol can be caused by genetics, diet, or other health conditions like diabetes and hypothyroidism. Sometimes there are no symptoms of high cholesterol. However, you may notice shortness of breath when exercising or fatigue more frequently than usual.
Causes of High Cholesterol
High cholesterol is most commonly caused by diet and lifestyle factors. This includes eating unhealthy foods, such as processed foods high in saturated fat, trans fats, and sodium. Other factors include being physically inactive, being overweight, and even a lack of sleep. If you want to improve your diet to better manage your cholesterol levels, the following tips are key.
Eat High-Fiber Foods to Reduce Your Cholesterol Levels
Eating foods high in fiber can help reduce your cholesterol levels by binding with dietary cholesterol, blocking its absorption in your gastrointestinal system. Look for foods high in soluble fiber, such as oatmeal, lentils, beans, and chia seeds. This is why a plant-based diet is often recommended to seniors with high cholesterol.
Focus on Healthy Fats
Along with fiber, eating healthy fats can also help reduce cholesterol levels. Healthy fats include polyunsaturated and monounsaturated fat. Polyunsaturated fats are found in walnuts, salmon, and flaxseeds. Monounsaturated fats like olive oil or nuts can help fill you up without adding too many calories to your meals. On the other hand, trans fats should be avoided as much as possible since it has been proven to increase both "bad" LDL cholesterol and triglycerides which may lead to health problems later.
Enjoy More Fruits and Vegetables
Fruits and vegetables are packed with good-for-you nutrients such as vitamins, minerals, and antioxidants. And colorful veggies like kale or carrots are also packed with dietary fiber to help reduce cholesterol levels while providing a nutritious meal at the same time. It's no wonder that increasing your dietary intake of fresh produce has been shown to improve your cholesterol numbers.
Cook With Herbs and Spices That Lower Cholesterol
To add flavor and zest to your meals, reach for herbs and spices that are known to lower cholesterol when used frequently. Garlic is one of them! It contains allicin which helps block the enzyme in your body responsible for producing bad LDL cholesterol. Turmeric also has several antioxidants and anti-inflammatory properties that have been found to reduce total blood cholesterol levels as well as decrease inflammation from conditions like diabetes or heart disease. Ginger, cinnamon, cayenne pepper, oregano, and thyme are additional ideas for seniors who want to craft amazing meals that lower cholesterol.
Senior Helpers Yardley Can Help
Senior Helpers Yardley provides in-home caregivers who support your healthy dietary goals. From meal planning to running errands at the grocery store, our experts are well-trained in helping you with health concerns like high cholesterol. Contact Senior Helps Yardley today to learn more about how we're making a difference in the lives of seniors in Southampton, Bensalem, Langhorne, Morris