Your body goes through many significant changes after reaching the age of 50. For example, your heart health changes as the walls of your heart thicken and your arteries start to stiffen more over time. Due to such changes, your risk of heart disease will continue to increase.
One of the biggest risk factors for heart disease as you get older is high cholesterol, which can be caused by genetics, smoking, heavy alcohol consumption, and excessive weight gain. Fortunately, there are ways to lower your cholesterol levels through your diet.
To learn more about the relationship between foods and cholesterol levels, we spoke with a few dietitians to get their advice on eating habits that can help you lower your cholesterol after 50. Read on and for more on how to eat healthy, don’t miss the best juice to drink every day, according to science.
Now there’s even more evidence that oatmeal is one of the healthiest foods you can eat. Soluble fiber, found in oats, fruits like apples and pears, and many types of legumes, is a helpful nutrient for lowering your cholesterol levels.
“It’s one of the main factors that can help lower cholesterol because it dissolves in water to form a gel-like material that can bind to cholesterol,” explains Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Handbook“and the goal is to eat 25-38 grams of fiber a day and have 5-10 of those grams come from soluble fiber.”
According to Courtney D’Angelo, MS, RDauthor to go wellnessone of the best eating habits to lower your cholesterol after 50 is to replace unhealthy fats with healthier fats.
“Limit the amount of foods with saturated fat, which can raise your LDL (bad cholesterol) levels, such as fried foods, chocolate, and baked goods,” says D’Angelo.
Harvard Health states that “healthy fats,” which include polyunsaturated and monounsaturated fats, can help reduce your risk of disease. D’Angelo suggests replacing saturated and trans fats with these healthier fats, which you can get from foods like olive oil, canola oil, lean meats, nuts, avocados and Fish.
A common mistake made by many Americans is forgetting to incorporate enough fruits and vegetables into their diet. And if you’re trying to reduce or prevent high cholesterol, D’Angelo says getting enough of these foods becomes even more important.
“Eating fruits and vegetables regularly can increase important cholesterol-lowering compounds, called stanols or plant sterols, which function like soluble fiber,” she says.
Apples are specifically known to help lower cholesterol due to a specific type of soluble fiber called pectin, and grapes have also been found to help lower LDL cholesterol and improve the diversity of gut bacteria in recent studies.
If apples and grapes don’t pique your interest, produce like pears, apricots, avocados, Brussels sprouts, broccoli, and carrots are also high in soluble fiber and can help manage your cholesterol levels. .
Losing weight in a healthy and sustainable way can also help lower your cholesterol after 50. »To research suggests that people who lose 5-10% of their body weight can lower their total cholesterol and bad cholesterol (LDL) levels,” says Goodson.
To jump-start weight loss, Goodson suggests eating smaller, more frequent meals that are high in fiber and protein because “both slow digestion, helping you get full faster and stay full longer.” .
You may want to speak with your doctor first before trying to lose weight. This way, you can make sure it’s necessary and that you’re doing it in the healthiest way for your body.