With aging, one of the biggest reasons for heart related disorders is the increase in cholesterol. The increase in bad cholesterol in the body depends on many factors including genetics, smoking, excessive alcohol consumption, bad eating habits and being overweight etc. Remember that increasing cholesterol in the body can put you at risk of life-threatening diseases like heart diseases, stroke and heart attack.
For tips to lower cholesterol, doctors and experts recommend quitting such risk-increasing things after the age of thirty and increasing the intake of healthy things. Thankfully, there are some healthy foods that you can include in your diet after this age to prevent cholesterol from entering the body.
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eat soluble fiber
For this, you should increase the intake of soluble fiber. It is found in fruits such as oats, apples and pears, and in many types of legumes. It is a better nutrient for lowering cholesterol. Amy Goodson, author of the ‘Sports Nutrition Playbook’, believes it is a nutrient that may help lower cholesterol as it dissolves in water to form a gel-like material.
eat healthy fat
You should take healthy fat in food after this age. Reduce the amount of saturated fat in the diet, which can increase bad cholesterol. You should avoid fried food. Instead, eat things high in polyunsaturated and monounsaturated fats. For this, you can eat things like olive oil, canola oil, lean meat, nuts, avocado and fish.
eat fruits and vegetables
If you want to reduce cholesterol, then you should consume more fruits and vegetables. Consuming fruits and vegetables consistently can increase cholesterol-lowering compounds in the body, called plant stanols, or sterols, that act like soluble fiber.
stop consuming sugary beverages
Experts agree that drinking too much sugar can increase cholesterol levels over time. One study found that those who consumed more sugary beverages were 53% more likely to have triglycerides.
eat less and eat more often
After the age of thirty, you should eat less and several times throughout the day to reduce cholesterol. Research shows that people who lose 5-10% of their body weight can reduce their total and bad cholesterol levels. To lose weight, it is advisable to eat small meals at times.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.