10 Foods that Lower Cholesterol Level

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10 Effective Cholesterol Lowering Foods For
Seniors
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10 Effective Cholesterol Lowering Foods For
Seniors
Heart disease is the leading cause of decreased
longevity worldwide. High cholesterol, especially
LDL, can increase the risk of heart disease.
Fortunately, there are many foods you can eat
that can help lower your cholesterol, which may,
in turn, lower seniors risk of heart disease.
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Avocados are a great source of monounsaturated
fatty acids and fiber, two nutrients that help
raise HDL (good cholesterol) and lower LDL (bad
cholesterol). In a study, overweight and obese
adults with high levels of LDL who ate one
avocado daily lowered their LDL levels more than
individuals who didn't eat avocados.
1. Avocados
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Oatmeal contains soluble fiber, which lowers LDL
level. Soluble fiber can decrease the absorption
of cholesterol into the bloodstream. Consuming
five to 10 grams of soluble fiber each day can
lower LDL. In addition to oatmeal, foods that
contain soluble fiber include kidney beans,
barley, apples, prunes, and pears.
2. Oatmeal
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Walnuts are rich in monounsaturated and
polyunsaturated fatty acids, which are linked
with heart health. In addition, walnuts help keep
blood vessels healthy.Nuts also contain an
amino acid called L-arginine. L-arginine helps
make nitric oxide, which helps regulate blood
pressure. Additionally, nuts contain
phytosterols, which help lower cholesterol by
inhibiting its absorption in the intestines.
3. Nuts
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Many kinds of fruit are rich in soluble fiber,
which helps lower LDL cholesterol. More
specifically, one type of soluble fiber called
pectin has been shown to lower cholesterol by up
to 10 percent. Fruits containing pectin include
strawberries, apples, citrus fruits, and grapes.
Fruits also have bioactive compounds that help
prevent heart disease. Fruits are especially rich
in bioactive compounds include grapes and berries.
4. Fruit
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Soy foods may be beneficial for heart health. A
2015 analysis of 35 studies revealed that
consuming soy foods was linked to decrease in LDL
and total cholesterol and an increase in HDL
cholesterol.
5. Soy Foods
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Dark leafy greens, such as spinach and kale,
contain lutein and other carotenoids that act as
antioxidants to eliminate harmful free radicals
that may lead to the hardening of the arteries.
These leafy greens can also help decrease LDL
cholesterol by binding to bile acids and
encouraging your body to excrete more cholesterol.
6. Dark Leafy Greens
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Dark chocolate and cocoa have been shown to be
effective in lowering LDL cholesterol. For
instance, in one study, healthy adults drank a
cocoa drink twice a day for a month. The cocoa
drinkers saw a decrease in their LDL cholesterol
and blood pressure and an increase in their HDL
cholesterol. Try to consume dark chocolate that
contains a cocoa content of at least 75 to 85
percent to reap its cholesterol-lowering benefits.
7. Chocolate
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Olive oil is a good source of monounsaturated
fatty acids, which may help lower LDL
cholesterol. Olive oil also contains polyphenols.
Some polyphenols have been shown to decrease the
inflammation that can lead to heart disease.
8. Olive Oil
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Flaxseeds are a rich source of the plant-based
omega-3 fatty acid alpha-linolenic acid (ALA).
Flaxseeds are also a rich source of insoluble and
soluble fiber, which can help lower cholesterol.
9. Flaxseeds
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Legumes are a group of plant foods, which
includes peas, beans, and lentils. Legumes
contain protein, fiber, and minerals. A review of
26 randomized controlled studies found that
eating one-half cup of legumes daily can lower
LDL cholesterol. If your senior loved ones have
high LDL cholesterol, you may want to consider
incorporating some of these foods into their
diet. Lowering LDL cholesterol may help in their
efforts to prevent heart disease.
10. Legumes
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DESCRIPTION
Home Care Assistance of Arvada offers
comprehensive caregiving services to help seniors
experience a high quality of life. Our
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tasks around the house, mobility, maintaining
personal hygiene, and offer transportation to
doctor visits, grocery shopping, and
socialization. Our caregivers also make good
companions to seniors who feel lonely. We use a
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to help cognitively impaired seniors boost mental
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There are no long-term contracts and our care
plans are customizable to meet your loved ones
unique needs. To learn more, give us a call at
[phone] today and schedule a free
consultation.
Address 8031 Wadsworth Blvd. Unit A5 Arvada, CO
80003 Web www.homecareassistancearvada.
com