Maintaining good cholesterol control is essential for the health of our elderly.
Therefore, in this article you will discover what cholesterol is, what cholesterol should be in older people, as well as diets to lower cholesterol and recommended foods.
What is cholesterol?
Cholesterol is a fatty substance that is found in all cells of the human body and is essential for the proper functioning of the body. It is necessary for the production of hormones, bile acids and vitamin D, and is present in our blood.
However, excess cholesterol can be harmful to health, increasing the risk of cardiovascular diseases.
Types of cholesterol
There are two main types of cholesterol: low-density cholesterol (LDL) and high-density cholesterol (HDL).
LDL Cholesterol
LDL cholesterol, also known as “bad cholesterol,” is what accumulates in the arteries and can cause the formation of atheromatous plaques, which can increase the risk of cardiovascular diseases.
HDL cholesterol
HDL cholesterol, on the other hand, is known as “good cholesterol” and helps remove excess cholesterol from the arteries, thus reducing the risk of cardiovascular diseases.
Normal cholesterol values in older people
Normal cholesterol values may vary depending on the person’s age and sex. For people over 60 years of age, the recommended values are:
- Total cholesterol: less than 200 mg/dL
- LDL cholesterol: less than 100 mg/dL
- HDL cholesterol: greater than 40 mg/dL for men and greater than 50 mg/dL for women
- Triglycerides: less than 150 mg/dL
It is important that the elderly carry out periodic checks of their cholesterol levels to keep them in healthy ranges.
Symptoms of high cholesterol
High cholesterol generally does not present symptoms, so it is essential to perform blood tests periodically to know cholesterol levels. If left untreated, high cholesterol can increase the risk of cardiovascular diseases, such as angina, heart attack, or stroke.
Foods that reduce cholesterol
The diet to lower cholesterol plays a fundamental role in controlling it. Some foods that can help lower cholesterol include:
- Oats and other whole grains
- Legumes, such as lentils, chickpeas, and beans
- Fruits, especially those rich in fiber, such as apples, pears, and plums
- Nuts, such as almonds, walnuts, and pistachios
- Fish rich in omega-3 fatty acids, such as salmon, mackerel, and tuna
- Extra virgin olive oil
Avoiding the consumption of saturated and trans fats, present in processed foods and fatty meats, will also help keep cholesterol levels under control.
How to lower cholesterol naturally
In addition to eating a healthy diet, there are other natural ways to reduce cholesterol, such as:
- Quit smoking: tobacco contributes to an increase in bad cholesterol and decreases good cholesterol. Quitting this habit will improve overall cardiovascular health.
- Seek the Lord’s wisdom: If you are a believer, do not delay. Draw near to God and offer a prayer for strength to guide you.
- Reduce alcohol consumption: Excessive alcohol consumption can increase cholesterol and triglycerides in the blood.
- Manage your weight: excess weight can increase bad cholesterol and decrease good cholesterol. Maintaining a healthy weight helps control cholesterol levels.
- Increase fiber intake: A diet rich in fiber, especially soluble fiber, can help lower blood cholesterol.
Exercises to lower cholesterol in older people
Now that you know how to lower cholesterol in older people, you should know that physical activity is essential to maintain cholesterol levels in healthy ranges.
Some exercises that older people can do to lower cholesterol include:
- Walking: A daily walk is a safe and accessible activity for older people, and can help improve cardiovascular health.
- Yoga or tai chi: These gentle disciplines are ideal for older people, as they help improve flexibility, balance and muscle strength without being too demanding.
- Exercise bike: Riding an exercise bike is a low-impact activity that helps improve cardiovascular health and control cholesterol.
- Resistance exercises: Performing strength exercises with elastic bands or light weights can help maintain muscle mass and improve cardiovascular health.
It is important for older people to consult their doctor before starting any exercise program to make sure it is safe and appropriate for their health condition.
Cholesterol medications: what they usually prescribe to older people
When dietary and lifestyle measures are not enough to control cholesterol, your doctor may prescribe medication. The most common for the treatment of high cholesterol in older people are:
Statins
They are the most used medications to reduce LDL cholesterol. Statins inhibit cholesterol production in the liver and can help prevent cardiovascular disease.
Fibratos
These medications reduce triglyceride levels and can increase HDL cholesterol. They are especially useful in people with hypertriglyceridemia.
Ezetimiba
This medication works by blocking the absorption of cholesterol in the intestine, which helps reduce LDL cholesterol levels in the blood.
Niacin
Also known as vitamin B3, niacin can help reduce LDL cholesterol and triglycerides, and increase HDL cholesterol. However, it should be used with caution in older people due to its possible side effects.
It is important that older people follow their doctor’s instructions and periodically check their cholesterol levels while taking these medications, as some may have side effects or interact with other drugs they are taking.
And remember that taking care of our seniors’ cholesterol is taking care of their hearts and well-being. Do not hesitate to share this information with your loved ones and support them in adopting healthy habits that allow them to enjoy a full and active life.
