Do you know what your cholesterol level is? It’s important to keep an eye on it, even if you don’t feel any different. High cholesterol can lead to heart problems.
High cholesterol levels can make you more likely to get heart disease, stroke, and other heart problems. About one-third of American women have high cholesterol, which makes them more likely to get heart disease, have a heart attack, or have a stroke.
When you have high cholesterol, plaque builds up in your arteries. This makes heart problems more likely.
One of the best ways to naturally lower cholesterol levels is to make smart food choices.
Let’s explore some cholesterol-lowering foods that every woman over 50 should consider adding to her daily diet.
1. Oats
Oats are an excellent source of soluble fiber, specifically beta-glucan, which helps reduce LDL cholesterol, often referred to as “bad cholesterol.”
Soluble fiber absorbs cholesterol in the digestive tract and prevents it from entering the bloodstream.
Starting your day with a bowl of oatmeal or adding oats to smoothies or baked goods can make a substantial difference in your cholesterol levels.
For breakfast, go for steel-cut oats topped with berries and nuts. You can also add oat bran to smoothies or yogurt for snacks.
If you are baking, use oats in muffins, cookies, or homemade granola bars.
2. Fatty Fish
Fatty fish such as salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids.
Omega-3s are known for their ability to lower triglycerides, reduce inflammation, and improve heart health.
Regular consumption of fatty fish can also help increase HDL (good) cholesterol while lowering LDL.
For dinner, go for grilled salmon with vegetables. For a protein boost, you can add mackerel to your salad.
If you are looking to add fatty fish to your snack, add sardines on whole-grain crackers.
3. Avocados
Avocados are packed with monounsaturated fats, which help reduce LDL cholesterol and maintain healthy levels of HDL cholesterol.
This creamy fruit also provides fiber, making it a cholesterol-lowering superstar for women over 50.
Put mashed avocado on whole-wheat toast for a quick and healthy breakfast or snack to get more avocado in your diet.
You can also add avocado slices to your favorite salads or sandwiches for a creamy and flavorful boost. For a creamy texture in your smoothies, blend avocado into the mix.
4. Nuts
Nuts such as almonds, walnuts, pistachios, and hazelnuts contain healthy fats, fiber, and plant sterols, all of which contribute to lowering LDL cholesterol.
Regular consumption of a small handful of nuts has been shown to reduce the risk of heart disease by improving cholesterol levels.
As a snack, try a handful of unsalted almonds or walnuts to get more nuts into your diet.
You can also sprinkle crushed nuts on your salads or yogurt for a crunchy texture and added nutrition.
You can also spread nut butter on whole-grain bread to make a tasty and filling meal or snack.
READ ALSO: The Best Diets for Weight Loss For Women Over 50
5. Olive Oil
Olive oil, particularly extra virgin olive oil, is a key component of the Mediterranean diet and is rich in monounsaturated fats that help lower LDL cholesterol.
It also contains powerful antioxidants that improve overall cardiovascular health.
Olive oil is a versatile ingredient that can be used in many ways. Drizzle olive oil over salads or steamed vegetables to make them taste better.
You can also use it as a base for homemade dressings and marinades.
As a healthier alternative to butter or margarine, olive oil can be used for cooking various meals.
6. Beans and Legumes
Beans, lentils, and chickpeas are high in soluble fiber, which plays a crucial role in reducing LDL cholesterol.
Consuming these foods regularly can significantly improve heart health while providing essential nutrients like protein and iron.
Beans and legumes are a staple food in the Blue Zones, renowned for their longevity and health benefits.
If you want to eat more beans and legumes, try adding chickpeas to soups and salads. They will give you extra protein and fiber.
You can also swap meat for black beans in tacos and burritos for a healthier and more flavorful option.
For a filling and heart-healthy meal, make a lentil stew or soup. You can easily add legumes to a wide range of dishes, making them a healthy and satisfying addition to your diet.
READ ALSO: Why is the Mediterranean Diet a Blueprint for Healthy Aging?
7. Barley
Barley is another excellent source of soluble fiber, particularly beta-glucan, which has been proven to reduce cholesterol levels.
Whole grains like barley are beneficial for heart health and digestion, making them an essential food for women over 50.
For a healthy and filling way to add barley to your meals, use it as the base for salads or grain bowls.
You can also add it to soups for a fiber boost and a hearty texture. As a healthier alternative to white rice, swap barley into pilaf dishes for a delicious and nutritious twist.
8. Dark Chocolate
Believe it or not, dark chocolate (with at least 70% cocoa content) contains flavonoids, which help reduce LDL cholesterol while raising HDL cholesterol.
In moderation, dark chocolate can be a delicious way to improve your cholesterol profile.
A small piece of dark chocolate as a snack or dessert is all you need to enjoy its delicious flavor and health benefits.
Dark chocolate-covered almonds are a healthy treat that is easy to carry around.
You can also add cocoa powder to yogurt or smoothies to make them taste more chocolatey without adding extra sugar.
9. Apples
Apples are rich in pectin, a type of soluble fiber that lowers cholesterol levels by binding to cholesterol in the gut and preventing its absorption.
Additionally, apples are packed with antioxidants, which promote heart health.
For a simple and satisfying snack, slice an apple and pair it with almond butter.
You can also add chopped apples to your oatmeal or salads for a burst of flavor and fiber.
For extra heart health benefits, eat an apple with a handful of nuts as a snack.
10. Green Tea
Green tea is renowned for its high content of catechins, antioxidants that help reduce LDL cholesterol levels and improve cardiovascular health.
Drinking green tea regularly can promote better cholesterol balance, making it a great beverage choice for women over 50.
At the start of your day, brew a cup of green tea to enjoy alongside breakfast or lunch. Its gentle pick-me-up will help you feel refreshed.
Ditch sugary drinks and opt for iced green tea instead. It’s a refreshing alternative with a zero-sugar bonus.
You can try varieties like matcha for a unique taste and potentially even more health benefits.
READ ALSO: 18 Best Anti-Aging Teas For Women Over 50
Closing Thoughts
Keeping your cholesterol levels low is important for keeping your heart healthy and lowering your risk of heart disease and stroke.
These cholesterol-lowering foods are heart-healthy options. If you eat them your cholesterol levels will naturally go down and your health will get better in general, particularly for women over 50.
Along with getting regular exercise and living a healthy life, these changes to your diet can help control your cholesterol levels and improve your health as a whole.
♡ Love ♡,
Schellea
