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10 Cholesterol-Fighting Foods

In this SlideShare, the talk is about 10 beneficial cholesterol-fighting foods, which will help you in lowering down your cholesterol level. This SlideShare is brought to you by, www.homecareassistancearvada.com

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10 Cholesterol-Fighting Foods

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  1. 10 Effective Cholesterol Lowering Foods For Seniors

  2. 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. 10 Effective Cholesterol Lowering Foods For Seniors

  3. 1. Avocados 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.

  4. 2. Oatmeal 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.

  5. 3. Nuts 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.

  6. 4. Fruit 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.

  7. 5. Soy Foods 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.

  8. 6. Dark Leafy Greens 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.

  9. 7. Chocolate 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.

  10. 8. Olive Oil 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.

  11. 9. Flaxseeds 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.

  12. 10. Legumes 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.

  13. DESCRIPTION Home Care Assistance of Arvada offers comprehensive caregiving services to help seniors experience a high quality of life. Our high-caliber caregivers help seniors with daily 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 holistic Balanced Care Method that targets nutritional and fitness needs of seniors and also an evidence-based Cognitive Therapeutics Method to help cognitively impaired seniors boost mental well-being. We are a leading provider of specialized live-in and respite dementia, Parkinson’s, Alzheimer’s, and post-stroke care. There are no long-term contracts and our care plans are customizable to meet your loved one’s unique needs. To learn more, give us a call at (720) 642-1600 today and schedule a free consultation. Address: 8031 Wadsworth Blvd. Unit A5 Arvada, CO 80003 Web: www.homecareassistancearvada.com

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