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Are you 50 plus, then you must compulsorily follow these eating habits for controlling cholesterol levels, preventing heart issues etc?
Posted on: 19/Feb/2022 9:30:46 AM
We must accept the fact that the health after crossing 50 years of age would be totally different from the health we had during teen age or the 20’s etc. Truth is that the heart as well bones and blood vessels etc would undergo various changes as we age. Each and every person would have to go through the aging process and it is inevitable.
As we age, our heart valves would become thicker and arteries would also stiffen more. There would be more risk of getting heart diseases etc. Therefore, it is essential that we must eat and avoid certain foods after reaching 50 years of age. The presence of high cholesterol in us would lead to heart diseases in us. We must be careful in eating foods to avoid or lower cholesterol in us.
Various eating habits that every person above the age of 50 must follow to control cholesterol are
By adding enough fibres in the diet:
It would be possible to clear cholesterol in the food by adding enough fibres. By this, advances of cholesterol into blood would be stopped. It is believed that soluble fibres could reduce the absorption of cholesterol into the bloodstream. The soluble fibres would form a gel like material that would bind with cholesterol and this could reduce the cholesterol in us. Those above the age of 50 must eat 25 to 38 gms of fibres every day and get 5 to 10 % of the fibres from soluble fibre intake.
Fats to eat and avoid:
Foods that have cholesterol and high saturated fats must be avoided by us. Various examples of foods that have cholesterol and high in saturated fats are full fat dairy foods like milk, cheese, yoghurt etc or animal fats such as butter, ghee etc. Instead of eating unhealthy fats, it is necessary that those above the age of 50 switch over to healthy fats intake. By health fats we mean polyunsaturated and monounsaturated fats. It is a must to consume foods like nuts, avocados, olive oil, fish etc as these have healthy fats.
By eating plant based diet, fruits & vegetables etc:
Many of us these days have stopped eating plant based foods such as vegetables, fruits and whole grains etc. It is worth mentioning here that soluble fibres are also present in foods like kidney beans, Brussels sprouts etc. The cholesterol lowering compounds like stanols etc in us would get increased if the person above 50 eats fruits & veggies consistently. It is said that by consuming pears, apricots, broccoli, carrots etc it would be possible to manage cholesterol levels easily.
By intermittent fasting:
It is true that we would be able to overcome spikes in blood sugar levels, cholesterol issues, weight gain issues and BP etc. It is important that we must lose weight in a healthy manner. By this, the cholesterol level would reduce after the age of 50. Research studies have confirmed that those persons who lose 5 to 10% of their body weight can lower the total and bad cholesterol levels.
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