As we age, maintaining heart health becomes even more crucial. Cholesterol, often misunderstood, plays a vital role in the body, but excess levels, especially the wrong kind can increase the risk of heart disease, heart attacks, and strokes.
Dubbed a “silent threat,” high cholesterol often develops without symptoms, allowing harmful buildup in the arteries over time. The good news? With the right lifestyle choices, you can manage cholesterol levels and keep your heart healthy for years to come.
What is Cholesterol?
Cholesterol is a fatty substance in the blood that the body needs to build cells and produce hormones. It comes from both the liver and the foods we eat. There are two main types:
- LDL (Low-Density Lipoprotein)– “Bad” Cholesterol: LDL can build up in artery walls, restricting blood flow and increasing the risk of heart disease and stroke.
- HDL (High-Density Lipoprotein)– “Good” Cholesterol: HDL helps remove excess cholesterol from the bloodstream, carrying it to the liver for disposal.
For older adults, LDL levels below 129 mg/dL are ideal, with 70 mg/dL or lower recommended for those at higher risk of heart disease.
How Aging Affects Cholesterol
As we age, the body becomes less efficient at regulating cholesterol, making lifestyle factors like diet, exercise, and stress management even more important. These changes can lead to higher cholesterol levels, increasing the risk of heart disease.
Regular cholesterol screenings and heart-healthy habits are essential to maintaining good cardiovascular health. Here’s how to take control and keep cholesterol in check.
- Eat Heart-Healthy Foods
What you put on your plate plays a huge role in managing cholesterol. Small changes in your diet can lead to big improvements in heart health. Try these simple swaps:
- Reduce saturated fats found in red meat, butter, and full-fat dairy.
- Avoid trans fats lurking in processed foods, fried snacks, and margarine.
- Eat more fiber-rich foodslike oatmeal, beans, apples, and pears—fiber helps lower LDL cholesterol.
- Incorporate healthy fats from avocados, olive oil, and nuts instead of unhealthy fats.
- Add omega-3s by eating fatty fish like salmon, walnuts, and flaxseeds.
Even small dietary changes can make a big difference over time!
2. Stay Active and Keep Moving
Exercise is one of the most effective ways to improve cholesterol levels. It helps raise HDL (good) cholesterol and lower LDL (bad) cholesterol, making it a win-win for your heart.
Aim for at least 150 minutes of moderate exercise per week. That is just 30 minutes a day, five days a week, and it does not have to be intense!
Fun ways to stay active:
- Brisk walking
- Dancing
- Biking
- Swimming
- Yoga
The best exercise is the one you enjoy, so find something that keeps you moving!
3. Maintain a Healthy Weight
Carrying extra weight, especially around the belly, can increase LDL cholesterol levels. Losing even a few pounds can have a big impact on heart health.
A good starting point is checking your Body Mass Index (BMI) to see if you are in a healthy range:
- Underweight: Less than 18.5
- Normal weight: 5–24.9
- Overweight: 25–29.9
- Obese: 30 or greater
Instead of focusing on strict diets, try small, sustainable changes like:
- Eating smaller portions
- Adding more vegetables to meals
- Moving more throughout the day
Little adjustments add up over time!
4. Be Mindful of Alcohol
Drinking too much alcohol can raise LDL (bad) cholesterol and contribute to weight gain, which also affects heart health.
If you drink, moderation is key:
- One drink per day for women
- Up to two drinks per day for men
A glass of wine now and then might be fine, but always check with your doctor, especially if you take medications.
5. Get Regular Cholesterol Checks
Since high cholesterol does not cause symptoms, the only way to know your levels is through a blood test.
Adults over 50 should have cholesterol screenings at least once a year.
If cholesterol levels are high, a doctor may recommend lifestyle changes or medication to lower the risk of heart disease. Staying on top of these checkups is one of the easiest ways to protect your heart.
Cholesterol management is not about drastic changes—it is about small, consistent habits that add up over time. By eating heart-healthy foods, staying active, maintaining a healthy weight, and getting regular checkups, you can take control of your cholesterol and keep your heart strong as you age.
Your heart works hard for you every day—why not return the favor?
Divine Favour Healthcare Staffing Inc. is here to help if you need additional guidance or assistance with caregiving. Visit us to learn more about how we can help you or your loved ones thrive at 647-766-5394 to learn more about our services in Toronto, the GTA, Niagara Falls, Niagara Region, Niagara on-the-lake, St.Catharines, Ottawa, Kitchener-Waterloo, Markham, and Richmond Hill, Ontario. Let us help make your retirement years as enjoyable as possible!