Introduction
As we age, our bodies go through many changes, and one of the most common is an increase in cholesterol levels. High cholesterol can lead to serious health problems, such as heart disease and stroke. Fortunately, there are steps you can take to lower your cholesterol levels, and one of the best eating habits to do so is to follow the “Eat This Not That” diet. This diet, developed by a dietitian, focuses on eating healthy, nutrient-rich foods while avoiding unhealthy, processed foods. By following this diet, you can lower your cholesterol levels and improve your overall health. In this article, we will discuss the #1 best eating habit to lower cholesterol after 50, according to a dietitian.
The #1 Best Eating Habit to Lower Cholesterol After 50, Says Dietitian — Eat This Not That
If you’re over 50 and looking to lower your cholesterol, dietitians recommend focusing on one key eating habit: eating more plant-based foods. Plant-based foods are rich in fiber, vitamins, minerals, and antioxidants, all of which can help reduce cholesterol levels. Eating more plant-based foods can also help you maintain a healthy weight, which is important for overall health.
When it comes to eating plant-based foods, dietitians recommend focusing on whole grains, fruits, vegetables, legumes, nuts, and seeds. These foods are packed with fiber, which helps reduce cholesterol levels. Eating more plant-based foods can also help you get the vitamins and minerals you need for overall health.
In addition to eating more plant-based foods, dietitians recommend limiting your intake of saturated fats, trans fats, and cholesterol. These fats can raise your cholesterol levels and increase your risk of heart disease. Instead, focus on eating healthy fats, such as olive oil, avocados, and nuts.
Finally, dietitians recommend limiting your intake of processed and refined foods. These foods are often high in sodium, sugar, and unhealthy fats, which can raise your cholesterol levels. Instead, focus on eating whole, unprocessed foods.
By following these simple tips, you can lower your cholesterol levels and improve your overall health. Eating more plant-based foods, limiting your intake of unhealthy fats, and avoiding processed and refined foods can help you maintain a healthy weight and reduce your risk of heart disease.
When you enter into your 50s, your body is going to change in many ways. One of the most common is your cholesterol levels potentially rising. While many things affect your cholesterol—like diet, smoking, exercise, and genetics—your age plays a part as well.
Cholesterol levels naturally rise for both men and women as they age, but women after menopause experience even a higher potential spike in their levels.
This is why it’s crucial to do what you can in your 50s and 60s to help keep your cholesterol levels at bay, which includes your eating and exercise habits.
According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our medical expert board, one of the best eating habits you can have to lower cholesterol after 50 is including soluble fiber into your diet.
“Soluble fiber is one of the biggest factors that can help lower cholesterol because it dissolves in water to form a gel-like material that can bind to cholesterol,” says Goodson.
Here’s why soluble fiber matters for your cholesterol levels, and for more health tips make sure to check out Drinking Habits Science Says Helps With High Cholesterol.
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In terms of the types of foods to consume, Goodson says “oats and anything made with oat flour, fruits where you can eat the skin, beans, seeds and nuts like almonds, top the charts with soluble fiber.”
“Try eating oatmeal at breakfast, having almonds and an apple at snack time, sprinkling seeds in your cereal or yogurt, and adding beans to a bowl at dinner time,” she says.
While soluble fiber is the type that binds to cholesterol and removes it from the body, insoluble fiber is also important to your health. This type of fiber is what helps to soften your stool and keep your digestive tract healthy, and it can be found in foods like whole grains, potatoes, and green beans.
But ultimately 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 a day and have 5 to 10 of those grams come from soluble fiber.”
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