Managing high cholesterol levels can be a source of stress and worry among seniors. With the right guidelines, seniors can ensure that their dietary habits are aiding – not hindering - their health.
Living with a diagnosis of high cholesterol isn't something that should stop seniors from adopting healthier eating habits. Cooking for themselves at home or even with the assistance of an in-home care provider doesn't have to be intimidating.
This guide walks through the basics of dieting and nutrition when it comes to managing high cholesterol levels. We'll also look at tips on meal prep and recipe ideas, so seniors will know how best to cook for this condition.
What is High Cholesterol?
High cholesterol is having too much of a waxy, fat-like substance called cholesterol in your bloodstream. Too much "bad" LDL (low-density lipoprotein) cholesterol increases the risk of heart disease and stroke due to the buildup of plaque, or fatty deposits, in the arteries which leads to hardening and furring.
High amounts of triglycerides – another type of fat circulating throughout the body – can also increase the risk for heart attacks because it contributes to inflammation within artery walls.
Diet and Nutrition for High Cholesterol
When it comes to managing high cholesterol levels, the main focus should be on avoiding foods that are higher in LDL cholesterol and eating healthier sources of fat.
Avoid or limit saturated fats such as:
- Red meats
- Full-fat dairy products
- Fried foods
- Processed snacks
- Fast food
- Other food items high in trans fats
Seniors will also want to minimize their intake of all animal sources, including eggs, shellfish, and shrimp.
Instead, focus on plant sources low in calories, like fruits and vegetables. Limit portion sizes when consuming proteins at meals throughout the day. Additionally, grains such as legumes offer a brilliant source of fiber linked to lower levels of both good and bad cholesterol, so seniors can include rice or quinoa in their cooking plans too!
Cooking for High Cholesterol
Meal prepping can be a great way to prepare meals for the week when managing high cholesterol levels. Seniors can save time during the day, and it's easier to streamline nutrition to eat healthier on busy days.
Seniors can add these foods to their meal prep list:
- Whole grains like brown rice, quinoa, and whole-wheat pasta are low in fat. They are tasty ingredients that lend themselves well to meal prep.
- Vegetables like spinach and kale as side dishes are nutritious servings with minimal economic cost - both options supply B Vitamins needed by seniors.
- Low-fat proteins such as skinless chicken breasts or turkey offer substantial portions with filling protein elements without skyrocketing caloric intake.
- Nuts round out snacks throughout the day: almonds and walnuts have beneficial satiating fats while still containing lower LDL levels than other snack options (think chips!).
It's easy to create simple recipes for cholesterol control at home. Seniors can try something light and healthy like a Caprese salad, usually composed of fresh cheese slices over tomatoes dotted with olive oil vinaigrette. Chili is another quick dinner classic that quickly adds fiber from black beans. An omelet is just about unbeatable in terms of taste versus nutritional gains.
Need Help Preparing Heart-Healthy Meals?
With knowledge and confidence, seniors can tackle a high-cholesterol diagnosis without sacrificing flavor. Healthy food choices loaded with fiber versus high fats don't need to be boring or lack flavor. However, remember that it takes time to adjust tastes for a healthier dieting plan!
If you need help creating a healthy meal plan to help in managing high cholesterol levels, talk to Senior Helpers of South Minneapolis today. We serve seniors in Minneapolis, Saint Paul, Minnetonka, and Hennepin County, and can assist with shopping and meal prep, so seniors get healthy, balanced meals that taste great. Call us today for an in-home consultation!