Senior Living News

A key part of healthy aging is keeping your cholesterol levels within a normal range. Your body needs this fatty substance to build cells and produce vitamin D, but when cholesterol levels creep too high, there's a greater risk of cardiovascular disease.

Fortunately, older adults can manage their cholesterol with a few healthy lifestyle changes. Read on for tips on keeping your cholesterol numbers in check and boosting your heart health.

1. Understand How Cholesterol Works

Cholesterol is produced naturally in the body by your liver and intestines. According to Harvard Health, this accounts for about 80% of the cholesterol your body needs to function. You only need to consume a small amount of cholesterol through foods such as fats, carbohydrates and proteins.

There are two main types of cholesterol discussed in this article:

• Low-density lipoprotein (LDL) is a "bad" cholesterol and can cause plaque to build up in your arteries over time.
• High-density lipoprotein (HDL) is a "good" cholesterol that helps reduce LDL by transporting it to the liver, where it's removed from your body.

Some of the risk factors for high cholesterol include poor diet, a sedentary lifestyle, smoking, some medical conditions and certain medicines.

2. Cut Down on Unhealthy Fats

According to the American Heart Association, you should consume minimal trans fat and saturated fats. Diets high in these types of fats can increase levels of LDL or harmful cholesterol in your blood.

• Trans fats are found in foods such as shortening, stick margarine, commercially baked goods, packaged snacks, fried foods, frozen pizza and microwave popcorn. Minimize your consumption of these fats.
• Saturated fats are found in red meat, cream, whole milk, butter, ice cream and baked goods. Saturated fats should compose less than 6% of your daily calories.

This doesn't mean you have to be wary of all fats. Monounsaturated and polyunsaturated fats are healthy alternatives to saturated and trans fats and can be found in nuts, fish, avocados and vegetable oils. When you know what types of fats your foods contain, it's easier to make healthful choices.

3. Eat Nutritiously

Another key to managing cholesterol is to consume nutritious food whenever possible. Fresh, whole foods help reduce the risk of high cholesterol, diabetes and heart disease.

Whether you're out at your favorite restaurant in Creve Coeur or enjoying an evening snack in your assisted living apartment, load up on nutrient-dense foods such as:

• Fruits and vegetables
• Whole grains
  
  
• Plant-based protein such as nuts, lentils and chickpeas
• Fish, seafood and lean cuts of meat

In addition to eating heart-healthy foods, avoid added sugars, which are associated with lowering levels of the good HDL cholesterol. Instead of drinking sugar-laden soda, for example, opt for a glass of water with sliced lemon or lime. When craving something sweet, reach for berries topped with yogurt instead of a slice of pie.

4. Stay Physically Active

Physical activity has an array of health benefits, including boosting the good cholesterol in your body and reducing the risk of heart disease. Older adults should aim for 150 minutes of moderate activity a week. This breaks down into just half an hour of exercise 5 days a week.

Brisk walking is a great low-impact activity that's easy to fit into your day. You can walk the landscaped grounds of Autumn View Gardens, enjoy a stroll around Creve Coeur Lake or explore the abundance of nature we're blessed with in Missouri. Try planning walks with friends or joining one of the exercise classes offered at our senior living community to keep you motivated and moving.

5. Manage Your Stress

Occasionally, stress can crop up in life, whether you’re dealing with financial worries, health challenges or major changes. When you're anxious, your body releases a hormone called cortisol to help regulate stress response.

Stress is normal but can cause problems when it's chronic. If your cortisol levels are constantly elevated, your cholesterol can rise. It's important to take steps to manage stress to help ease the strain on your body.

If you're having a difficult time, reach out to friends, family and our assisted living community for support. Continue to eat well and exercise, and consider a mindfulness practice such as yoga or meditation.

6. Avoid Nicotine

In addition to increasing your risk of lung disease and cancer, tobacco negatively impacts cholesterol. Smoking and vaping are associated with increasing harmful LDL cholesterol and reducing the good HDL cholesterol in your blood.

The good news is that when you stop smoking, you can realize health benefits fairly quickly. Within 1 year of quitting this harmful habit, your risk of heart disease can be cut in half.

7. Check In With Your Health Care Provider

Cholesterol levels often increase as you age. It's important to consult with your doctor regularly, as you probably won't experience symptoms. According to the National Heart, Lung and Blood Institute, older adults should have their cholesterol checked every 1-2 years up to the age of 65. After 65, you should have an annual cholesterol screening.

Your health care provider can explain your test results and help you set goals for maintaining or improving your blood cholesterol. They can also discuss risks, recommend lifestyle changes and prescribe medications if needed to help optimize your cardiovascular health.