Managing Cholesterol in Older Adults
Cholesterol is a waxy, fat-like substance found in all cells of the body. It is essential for several bodily functions, such as building cell membranes, producing oestrogen, testosterone, and adrenal hormones, and producing bile acids that help in nutrient absorption.
Excess of anything can be harmful, and cholesterol is no exception. Too much cholesterol in the bloodstream can result in plaque accumulation in the arteries, potentially narrowing or obstructing blood flow. This condition can increase the risk of heart disease and stroke.
If your doctor informs you that you have high cholesterol, they will probably recommend a treatment plan. However, in the time between appointments, there are several strategies you can implement at home to help manage your cholesterol levels.
Let’s talk about some ways to control cholesterol in older adults.
Ways to Manage Cholesterol in Older Adults
Increase soluble fibre intake
Incorporating foods high in soluble fibre can aid in lowering cholesterol levels. Soluble fibre binds with cholesterol in the digestive system and helps remove it from the body. Foods rich in soluble fibre include oats, beans, lentils, fruits (like apples and pears), and vegetables.
Consume omega-3 fatty acids
Omega-3 fatty acids are beneficial fats that can lower triglycerides and improve heart health. They are found in fatty fish such as salmon, mackerel, and sardines, as well as in flaxseeds and walnuts.
Quit smoking
Smoking can damage heart health and can lower HDL cholesterol (good cholesterol) levels. Quitting smoking not only improves HDL levels but also enhances overall cardiovascular function. The benefits of quitting smoking begin almost immediately, leading to reduced risks of heart disease and other related conditions.
Be more active
The Centers for Disease Control and Prevention (CDC) advises adults to engage in at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week, which can be broken down into 30-minute sessions over five days.
The time it takes to lower cholesterol in older adults varies based on several factors, including an individual’s initial cholesterol levels, the methods employed for reduction, and personal health circumstances. Generally, dietary and lifestyle changes can take about one to six months to show results, although some individuals may experience longer timelines depending on their ability to adapt to these changes or may require additional interventions, such as medication, for optimal results
