Heart disease is the biggest issue among seniors, and having high cholesterol is usually associated with an increased risk of heart disease. Fortunately, the risk can be lowered by eating healthy foods, which can help fight cholesterol and other risk factors, allowing seniors to maintain health in their golden years.
Following are some of the fantastic foods Home Care Addison experts believe can lower cholesterol and reduce other risks for heart disease in seniors.
1. Avocado
Avocados are highly nutritious fruit and a rich source of fiber and monounsaturated fats that help lower LDL (low-density lipoprotein) cholesterol and raise healthy HDL (high-density lipoprotein) cholesterol.
A clinical study supports the effect of avocados on lowering cholesterol. Seniors who are obese and overweight, have high LDL cholesterol, and consume one avocado per day have lower LDL levels than those who do not.
2. Fatty Fish
Fatty fish, for example, mackerel and salmon, are a rich source of Omega-3 fatty acids, which work to improve heart health by lowering stroke risk and inflammation and increasing HDL cholesterol. A study shows that people who eat fatty fish with Omega-3s are less likely to develop metabolic syndrome, including low HDL levels and high blood pressure.
The healthiest ways of eating fish are baking, broiling, and grilling. Fried fish tends to increase the risk of stroke and heart disease. Fish protein containing specific peptides also has heart-protective benefits for seniors.
3. Nuts
Nuts are also nutrient-dense food. They are very rich in monounsaturated fats. Walnuts tend to be high in a variety of plant Omega-3 fatty acids. It is a kind of polyunsaturated fat that is related to heart health. Nuts also contain protein. They are especially rich in L-arginine, an amino acid that helps make nitric oxide and helps regulate blood pressure.
Nuts also contain phytosterols; such plant compounds help lower cholesterol by hindering its absorption in the intestines.
Nuts are also rich in magnesium, calcium, and potassium, as these minerals help lower blood pressure and reduce heart disease risk.
4. Whole Grains
Whole grains are very effective in lowering the risks of heart disease. Research shows that consuming three servings of whole grains daily can reduce the risk of heart disease and stroke by 20 percent. The benefits increase with the increase in daily consumption.
As all whole grains promote heart health, there are two particular grains that are healthier than others;
- Oats
Oats contain beta-glucan. It is a type of soluble fiber that helps reduce cholesterol levels. Oats reduce total cholesterol by 5 percent and LDL cholesterol by 7 percent.
- Barley
Barley is also rich in beta-glucan and can help reduce LDL cholesterol levels.
5. Dark Chocolate
The key ingredient of dark chocolate is cocoa. It is excellent for lowering LDL cholesterol levels. Research shows that drinking cocoa beverages twice a day for a month has promising health benefits. It also lowers blood pressure and increases HDL cholesterol levels to promote heart health. Many cocoa products have added sugar that has adverse affects on heart health. Therefore, using cocoa directly or opting for dark chocolate, which has 75 to 85 percent of cocoa content or even higher, is essential.
6. Fruits and Vegetables
Consuming fruits regularly can aid in maintaining healthy cholesterol levels due to their high fiber content, vitamins, and minerals. Apples, oranges, pears, and berries are some of the most significant fruits for the elderly. These fruits are great for the elderly as a snack, added to smoothies, or used as a topping for yogurt or cereal.
Like fruit, Vegetables also aid in lowering cholesterol levels because of their high fiber, vitamin, and mineral content. Vegetables, especially leafy greens, cruciferous vegetables (broccoli, cauliflower), and colorful vegetables, are important for seniors to include in their diets (carrots, sweet potatoes). Vegetables are versatile and can be served raw, cooked, or as a side dish.
7. Plant-Based Foods
Consumption of plant foods has been shown to affect one's health positively. Tofu, edamame, and soybeans are examples of heart-healthy options that may be substituted for high-saturated-fat red meats. These options can help you enjoy the same satiating advantages while lowering your cholesterol and boosting your heart health.
These heart health-promoting foods are extremely important to consume for seniors. Families must encourage their loved ones to maintain a healthy diet or seek assistance from Addison Home Care Professionals provider to allow their aging loved ones to maintain overall well-being and quality of life in their golden years.
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Polyunsaturated fats include omega-3 and omega-6 fatty acids.
Consuming these fats carefully can reduce LDL cholesterol without affecting HDL cholesterol levels.
Dietary sources of polyunsaturated fats include: walnuts, fish, like salmon, tuna, and trout and plant oils, like soybean, corn, and sunflower oils
Babies who are born with a congenital The Oxidized Cholesterol Strategy Review cardiovascular defect today are likely to overcome their medical issues and go on to live perfectly normal lives.
There are ways to fix the majority of the congenital cardiovascular defects we see today and they can be diagnosed early on.
There are many studies going on today to further understand congenital cardiovascular defects and to develop new treatments.The combination of a cholesterol lowering diet and exercise is the most effective way to bring cholesterol readings to within a healthy range.
It is actually the diet for lowering cholesterol that produces the greatest effect.For some reason, most individuals believe that it is difficult to lower their cholesterol naturally.
I don't understand this because there are a few, simple steps that one needs to take to improve cholesterol levels.
It may be that the manufacturers of cholesterol lowering medication have led the public to believe that taking medication is easier than changing their diet.This certainly is in their own best interest, but it is not in yours.
