Maintaining a healthy cholesterol level through diet and exercise is integral to independent senior living. However, knowing how to balance your diet to keep your cholesterol in check can be quite a challenge. Changing philosophies on how to manage cholesterol best only complicates the issue. According to AARP, researchers are rethinking traditional dietary recommendations for keeping cholesterol low.
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While the merits or lack thereof of foods like meat, cheese, or butter are often sources of debate, several foods are particularly effective in lowering cholesterol – here are five of the most common:
1. Fatty Fish
According to Prevention, fatty fish and salmon have been found to deter both heart disease and dementia. Additional research also finds that these fish are an ideal source of good cholesterol while lowering levels of triglycerides. Prevention recommends fish such as herring and sardines.
2. Tea
Green tea has a wide range of health benefits. A meta-analysis of 13 studies published in the journal Nature found that green tea significantly lowers blood pressure. Whenn consumed daily ,green tea has been found to decrease a person’s risk of cardiovascular disease. In the meta-analysis, researchers conjecture that this is likely due to the drink’s ability to lower BP. Black tea has also been found to lower blood lipids. A cup of tea daily has some significant heart benefits, provided you’re somewhat restrained from sugar or honey.
3. Oats
The Mayo Clinic notes that oatmeal is an excellent soluble fiber source, lowering bad cholesterol. Moreover, fresh fruit is the perfect addition to a heaping bowl of oatmeal or bran. According to the source, fruits such as bananas can add fiber to your meal and provide numerous other essential nutrients. Soluble fiber prevents your body from absorbing bad cholesterol, helping to keep your levels low.
“Red wine can raise good cholesterol by 5 to 15 percent.”
4. Red wine
Numerous recent studies have lauded red wine for its antioxidants and various health benefits. Everyday Health points out that the alcohol in red wine can raise good cholesterol by 5 to 15 percent, and the spirit is rich in the same antioxidants in green tea. However, if you’re looking for something a bit lighter, grape juice provides a nonalcoholic alternative that’s still loaded with antioxidants.
5. Avocados
A recent study published in the Journal of The American Heart Association found that eating an avocado daily as part of a moderate-fat diet can elevate good cholesterol while simultaneously lowering bad cholesterol. However, researchers note that eating chips and guacamole might not have the desired effect because corn chips are high in sodium and calories. Luckily, finding other ways to incorporate this fruit into your daily meal is not challenging. Avocados can be served atop breakfast scrambles, added to a green salad, or even eaten on their own, to name a few ideas.
