Dietary changes, such as eating more fruits and vegetables, adding nuts, consuming soluble fiber, etc…can help lower your cholesterol levels.
According to Eat This, Not That , as you enter your 50s, your body changes in many ways. One of the most common is that the cholesterol level in the body is likely to rise.
While many things affect cholesterol levels such as diet, smoking, exercise and genetics, age also plays an important role.
Level of cholesterol increases a natural way for both men and women as they age, but women after menopause even has the potential to spike higher.
This is why it’s important for you to do what you can in your 50s and 60s to help keep cholesterol levels low, including with your eating and exercise habits.
According to Amy Goodson, author of The Sports Nutrition, one of the best eating habits to lower cholesterol after age 50 is to include soluble fiber in your diet.
Amy Goodson, said: “Soluble fiber is one of the biggest factors that can help lower cholesterol, as it dissolves in water to form a gel-like material that can bind cholesterol.”
In terms of foods to consume, Goodson says “oats and anything made with oatmeal, fruit that you can eat with the skin on like apples and beans, and nuts like almonds, top the charts. grade for soluble fiber.”
“Try oatmeal for breakfast, almonds and applesauce for snacks, sprinkle nuts on cereal or yogurt, and add beans for dinner,” adds Amy Goodson.
While soluble fiber is the type that binds cholesterol and removes it from the body, insoluble fiber is also important for your health. They help keep the digestive tract healthy and it can be found in foods like whole grains, potatoes, and chickpeas.
However, when it comes to lowering cholesterol, soluble fiber should be your focus. According to Goodson, the goal is to eat 25 to 38 grams of fiber each day, and 5 to 10 grams of that is soluble fiber.
(Source: By Nhat Linh)