Best Foods To Lower Bad Cholesterol For Seniors

Many adults and seniors are all too familiar with the risks posed by high levels of bad LDL cholesterol. When LDL levels exceed a certain point, fatty deposits in your arteries make it difficult for vital blood to reach your heart, and if left unchecked, can eventually lead to a stroke or a heart attack.

Don't be fooled! Not all cholesterol is bad. In fact, we need HDL (High-Density Lipoprotein) cholesterol, also known as 'Happy Cholesterol', to keep the bad LDL (Low-Density Lipoprotein) cholesterol, or 'Lousy Cholesterol', in check. A quick and easy way to remember the difference between the two is to think of 'Happy' for HDL and 'Lousy' for LDL.

If the good HDL gets too low, it can cause a dangerous buildup of bad LDL in the blood vessels and arteries - which could put your life in danger! Thankfully, there are lots of delicious foods that can help raise your HDL levels and keep you healthy.

Keep your kitchen stocked with these top-notch LDL-fighting foods for a heart-healthy diet!

Avocados

Love them or hate them, avocados are undeniably a nutritional powerhouse. Packed with monounsaturated fats and fiber, avocados can help reduce the LDL cholesterol and increase the HDL cholesterol. So why not give them a try?

Clinical studies have demonstrated the remarkable ability of avocados to reduce LDL and quell any potential damage. In one study, overweight and obese adults with high LDL cholesterol that ate an avocado each day experienced a decrease in their LDL levels compared to those who did not eat avocados. Further research involving 10 separate studies found that replacing other fats with avocados was linked to reduced LDL and triglyceride levels.

Almonds And Walnuts

If avocados don't jive with your taste buds, don't worry - nuts like almonds and walnuts are an amazing substitute. Packed with monounsaturated fats, walnuts are also an excellent source of plant-based omega-3 fatty acids, which are great for your heart health.

Nuts like almonds are a great source of L-arginine, an essential amino acid that helps your body produce nitric oxide, which helps regulate your blood pressure. Even better, they contain phytosterols - plant compounds that are similar to cholesterol and help to reduce LDL cholesterol by hindering its absorption in the intestines.

Research has shown that including calcium, magnesium and potassium - commonly found in nuts - in your diet may have a positive effect on your heart health. A recent analysis of 25 studies revealed that consuming 2-3 servings of nuts per day can reduce LDL cholesterol levels by a remarkable 10.2 mg/dl. Furthermore, regularly eating a portion of nuts has been found to reduce the risk of fatal and nonfatal heart disease by 28%.

Fatty Fish

Indulge in fatty fish like salmon, tuna, and mackerel to reap the benefits of long-chain omega-3 fatty acids. These nutritional powerhouses can increase your 'good' HDL cholesterol, reduce inflammation, and lower your risk of stroke - all for the sake of your heart health.

After a quarter of a century of research, it has been determined that adults who consume the most non-fried fish are the least likely to develop metabolic syndrome, a combination of symptoms including high blood pressure and a decrease in beneficial HDL levels. Furthermore, a clinical study of adults and seniors found that those who ate tuna or other baked or broiled fish at least once a week had a 27% decreased likelihood of suffering a stroke.

The Mediterranean diet, renowned for its heart-healthy benefits, often includes fish as a major part of its menu. Even more impressive, certain peptides found in fish protein could be responsible for some of the protective effects that fish has on cardiac health.

Dark Leafy Greens

Dark leafy greens such as kale and spinach do wonders for your heart health! Loaded with lutein and other carotenoids, these veggies can significantly reduce your risk of heart disease. How? Carotenoids act as antioxidants, getting rid of dangerous free radicals which can cause hardened arteries. Make sure you get your fill of these nutrient-rich greens - your heart will thank you!

Dark leafy greens can help you get rid of LDL cholesterol! They bind to bile acids, which causes your body to expel more of that pesky cholesterol.

A study revealed that lutein has the potential to reduce levels of oxidized "bad" LDL cholesterol, potentially helping to protect against it being deposited on artery walls.

Fruits And Berries

Adding fruit to your diet is a tasty way to promote heart health! Rich in soluble fiber, many types of fruit help reduce cholesterol levels by encouraging your body to eliminate it and inhibiting your liver from producing more.

The amazing power of pectin! Not only can it reduce LDL by as much as 10%, but it’s present in many fruits - especially apples, grapes, citrus fruits, and strawberries. And those aren't the only benefits: these fruits contain bioactive compounds that can help prevent heart disease and other chronic diseases, thanks to their antioxidant and anti-inflammatory effects. Indulging in some berries and grapes, which are especially rich sources of these bioactive compounds, can help boost HDL and lower LDL.

Dark Chocolate and Cocoa

The best part is that you can now indulge your sweet tooth without guilt!

Final Thoughts

Before you make any changes to your diet, make sure to let your doctor know if you're taking any medication for another health issue. Certain foods may reduce the effectiveness of the medication or even cause harm to your body.