Unfortunately, being only 50 does not exempt you from having high cholesterol. The fact is that heart disease can strike at any age, and your diet plays a huge role in how healthy your heart is. Fortunately, healthy eating can help you lower your cholesterol and reduce your risk of heart disease.
Cholesterol is a fatty substance made by the liver and found in certain foods. High levels of bad cholesterol raise your risk for heart disease and stroke. Following the dietary guidelines below can help you avoid high cholesterol levels.
- Eat foods with omega-3 fatty acids
Omega-3 fatty acids are an important part of a heart-healthy diet. These good fats can be found in cold-water fish such as salmon, halibut and tuna, as well as fish oil supplements. Omega-3 fatty acids also are found in flaxseed and flaxseed oil, walnuts, pecans and olive oil
- Eat plenty of whole grains and legumes
Whole grains, including whole wheat bread, brown rice, oatmeal, and bran cereals are excellent sources of fiber. Legumes such as kidney beans, lentils, and split peas are also high in fiber. Fiber helps lower blood cholesterol levels by binding with it so it can be excreted from the body. Aim for at least 25 grams of dietary fiber each day.
- Eat more fruit and vegetables
Fruits and vegetables are low in calories but high in vitamins, minerals and fiber. They help reduce LDL cholesterol levels while keeping you full so that you’re less likely to overeat other foods. Avocados are particularly high in healthy fats (monounsaturated and polyunsaturated) that help lower LDL cholesterol levels.
- Eat fewer saturated fats
Limit your consumption of red meat, butter, cheese, ice cream and other dairy products made with whole milk or cream — they all contain saturated fat — which raises LDL cholestrol levels. Instead, opt for lean meats like chicken breast or pork
