Getting your cholesterol levels under control can be tricky; however, it is not impossible. High cholesterol can increase your risk of heart disease, so early detection and lifestyle changes are essential for your health. Not all cholesterol is bad, but some can have a negative impact on your body. Family history, activity level, smoking, and eating habits are all factors that contribute to high cholesterol. Changing your eating habits is a great place to start, as certain foods contain cholesterol, and eating them in excess can contribute to higher levels. The following foods can help lower your cholesterol:
1. Fatty Fish
Fatty fish such as salmon, herring, and mackerel contain high levels of omega-3 fatty acids. Omega-3s have been found to reduce your triglycerides and reduce blood pressure. They have also been known to provide heart benefits as Omega-3s have an anti-inflammatory effect on the body and decrease the growth of plaque in arteries.
2. Legumes
Full of protein and fiber, legumes offer a wide array of health benefits. They aid in reducing LDL cholesterol levels and assist in lowering cholesterol absorption in the gut. This an excellent food group because it offers a variety and includes foods such as chickpeas, lentils, black beans, kidney beans, and so many more. Legumes give you a chance to mix it up in the kitchen!
3. Nuts
Nuts have been proven to lower LDL cholesterol levels by about 5-7%. Consuming nuts can lower blood pressure and reduce inflammation, which are both factors in heart disease. Like legumes, there is a wide variety of nuts to choose from. They’re a great, healthy snack on their own, or they can be incorporated into many kinds of dishes.
4. Whole Grains
Whole grains are full of fiber. Fiber can help reduce the risk of heart disease, diabetes, and lower cholesterol. Whole grains also keep you fuller longer thanks to all the fiber. This way you’re less tempted to overeat throughout your day if you’re filling up on good whole grains such as quinoa, brown rice, and barley.
5. Berries
Berries are full of antioxidants and are rich in soluble fiber. Eating berries can help increase “good” HDL cholesterol levels while preventing the absorption of “bad” LDL cholesterol levels. These heart-healthy fruits are an excellent addition to your low-cholesterol diet!
It’s important to pay attention to what we are putting into our bodies. Getting your cholesterol levels checked every five to six years (unless instructed more often by your doctor) is a great way to see how your lifestyle habits are working for your body. If you discover that you have high cholesterol, it’s not the end of the world! Start with small changes, such as incorporating these five foods into your diet. Here at Evergreen Senior Living in Decatur, we are experts at keeping our residents healthy. We can meet with our residents to discuss any health or diet concerns and make sure they are making the best food choices for their lifestyle. If you have questions, check out our website or give us a call today at (217) 864-4300.
