Cholesterol. It’s probably one of the most repeated words a man 50 and over will hear from their doctors during their annual physicals. And with good reason. According to the Center for Disease Control and Prevention (CDC), one in every three American adults has high cholesterol and heart disease is still the leading cause of death for men over 50. Luckily, one of the easiest ways to maintain safe levels is watching what you eat, and we have – Four Simple Tips for a Cholesterol Friendly Diet.
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Just a recap – what is it?
The CDC lists two types of cholesterol:
- Blood cholesterol, which is a waxy, fat-like substance made by your liver. It’s used throughout your body, from cell membranes, helps in making sexual hormones, and aids in producing digestive bile.
- Dietary cholesterol is the type you find in your food. Your body makes all the cholesterol it needs, so taking in high-risk foods can be counter to a cholesterol friendly diet.
Two types of lipoproteins carry cholesterol around your body, and these are the indicators you hear most often:
- LDL – Low Density Lipoprotein (Remember the “L” means lousy, this is the one hardens your arteries)
- HDL – High Density Lipoprotein (Remember the “H” means helpful and keeps your cardiovascular system healthy)
1. Reduce Saturated Fat
It’s important to know that saturated fat raises LDL cholesterol levels in the blood more than any other dietary factor (1). The prime sources of saturated fat in the diet include animal fat and full-fat dairy. The Dietary Guidelines for Americans recommend that saturated fat should account for no more than 10% of your total daily calories (2).
Fortunately, you don’t have to give up your summer grilling to stay within healthy limits. Choose meats that have a lower saturated fat content such as pork, chicken breast, and lean cuts of beef like sirloin and strip steaks. Be sure to remove all skin and excess fat prior to cooking to decrease the fat content as much as possible. Also, make sure you’re choosing low-fat dairy products like 1% milk, and low-fat yogurts and cheeses.
2. Increase Soluble Fiber
Research shows that adding soluble fiber to your regular diet can decrease LDL cholesterol levels. In the intestine, soluble fiber dissolves into a gel-like substance that absorbs the cholesterol from the food you’ve eaten and prevents it from entering the bloodstream. Adding just 5 to 10 grams of soluble fiber per day can have a positive effect on your LDL level.
Some excellent sources of soluble fiber include oatmeal, beans, Brussels sprouts, apples, and pears (3). If you’re not keen on the dietary options, you can also take soluble fiber as a supplement with products such as Metamucil and Benefiber. (Neither company is affiliated with The 55 Lifestyle.)
3. Ditch the Trans Fats
Naturally occurring trans fats found in certain animal meats pose no threat to human health, but the artificially manipulated trans fats that have been used in food processing raise LDL cholesterol, lower HDL (“good”) cholesterol, and are dangerous to overall heart health.
Trans fats are so unhealthy that the FDA has banned all use of them in commercial products by January 1st, 2021(4). Common sources in the diet include margarine, snack goods like cookies, crackers and cakes, fried foods, frozen pizza, and microwave popcorn (5). All major health organizations recommend consuming as few trans fats as possible. Currently, no amount is considered safe for human health.
4. Adding Some Whey Can Go a Long Way
Whey is one of two proteins naturally occurring in milk. (Check out our Protein Supplement for more information.) Considered a complete protein because it contains all nine essential amino acids, whey protein can be precipitated out of milk and ingested as a supplement, usually in the form of a powder. Besides being a post-workout supplement for muscle growth, clinical research has shown that whey consumption may have favorable effects on heart health and cholesterol levels.
In one study of 70 participants, 54 grams of whey protein taken over 12 weeks significantly decreased LDL and overall cholesterol (5). You can get whey protein in supplement form, usually as a powder, at almost any commercial grocery store or pharmacy. As always though, consult your doctor before adding any supplement to your diet and read the ingredients carefully to make sure the proteins are legit.
Final Thoughts
There are several steps besides diet choices you can take in maintaining your cholesterol levels, but keeping a healthy diet is one that you can control exclusively. By reducing your fats, increasing your fiber, and making sure you get enough rest and exercise, plus easing up on the alcohol are just a few of the ways you can ensure your 55 Lifestyle is a long one!
We hope that you’ve found some useful information with our Four Simple Tips for a Cholesterol Friendly Diet. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy and happy! ~ Glen.
About the Author
Michelle has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.
Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.
References:
- https://www.nhlbi.nih.gov/files/docs/public/heart/cholesterol_atglance.pdf
- https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
- https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
- https://www.fda.gov/food/food-additives-petitions/final-determination-regarding-partially-hydrogenated-oils-removing-trans-fat
- https://pubmed.ncbi.nlm.nih.gov/27797709/
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