Cholesterol is a fat-like substance that is necessary for the body to function. It is produced by the liver and also comes from the diet.
Cholesterol has many important functions in your body, including:
- Helping cell membranes form a protective layer that controls what can go in and out of cells.
- Helping the liver make bile, which you need to digest food
- Helping the body produce certain hormones and vitamin D.
There are two main types of cholesterol in the blood: high-density lipoprotein (HDL) and low-density lipoprotein (LDL).
- Low-density lipoprotein (LDL) cholesterol: This is considered a “bad” cholesterol because when high levels are maintained over a long period of time, LDL can lead to a buildup in the arteries.
- High-density lipoprotein (HDL) cholesterol: Often called “good” cholesterol because HDL carries other types of cholesterol from elsewhere in the body back to the liver for removal.
How can seniors lower cholesterol level?
Here are five easy-to-remember cholesterol-lowering tips seniors can start implementing:
1. Read the nutrition facts label
When shopping for groceries, check the nutrition facts label for a description of total fat, near the top of the page. Adults should eat a diet that has no more than 25 to 35 percent of calories from fat and no more than 7 percent from saturated fat.
The nutrition facts label tells you the total amount of fat in that product, per serving, and is broken down into types of fat, including saturated, unsaturated, and trans fats. The amount of cholesterol is also listed.
Also, be sure to note the number of servings on the package so you don’t accidentally consume double or triple the amount of fat you intended.
2. Limit your servings
As a society, we love our food, and sometimes we love it so much that we can’t stop! Portion control is an important part of staying healthy, including keeping our cholesterol levels in check. There are a few tips for reducing the amount of food we eat while still enjoying the delicious foods we love.
These include:
- Set the table, even if you’re eating alone.
- Use smaller plates. We tend to fill larger plates because they look empty.
- Drink an 8-ounce glass of water before and during meals to help you feel full and stay hydrated. (Dehydration often disguises itself as hunger.)
- Chew slowly, chewing your food thoroughly before swallowing. Practice this by putting your fork or spoon down between bites.
3. Make Substitutions When Cooking
Many of us have favorite recipes that we’ve been making for years. But if those recipes rely on ingredients that raise our cholesterol levels, such as solid butter or heavy cream, it’s time to look for some substitutes. Flavor your food with herbs and spices instead of salt and fat, bake with whole wheat flour instead of white flour, and use liquid margarine or margarine in a jar instead of stick butter.
4. Reduce your alcohol intake
It’s okay to enjoy a little wine, beer, or spirits occasionally if you’re not on medication that prevents alcohol and your doctor hasn’t advised you not to drink. This is fine for cholesterol, as long as you drink in moderation. However, alcohol has calories. And remember, too much alcohol can affect your liver, which in turn affects your cholesterol.
5. Get moving
Exercise helps us stay healthy. That’s because exercise affects our bodies in many positive ways. Being physically active can help keep your heart healthy, control your weight, manage stress, and even make you happy.
If you haven’t been physically active in a while, check with your doctor to see if there are any activities you should avoid. If you’re allowed to, choose the activity that feels most comfortable to you. It could be a dance class, a yoga session, a bike ride, or even a daily walk around the neighborhood. Whatever you do, if you’re moving your body, you’re doing yourself a favor.
