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Cholesterol is found in every cell of the body. This waxy substance helps your body make certain hormones, vitamin D, and more. Your body makes all the cholesterol it needs, but we add more cholesterol to our bodies when we eat certain foods, such as meat, cheese, and eggs. Animal-based proteins like this contain cholesterol, while plants do not.
There are two types of cholesterol: High-density lipoproteins (HDL) and low-density lipoproteins (LDL). The HDL moves bad cholesterol back to the liver where it can be processed and removed from the body. But the LDL is the arch nemesis of this process as it deposits plaque into the blood vessels. As that plaque builds up, the vessels become narrow and the blood flow becomes restricted. All of this increases the risk of heart attack, stroke, and other blood-flow issues.
According to Statista, about 48% of Americans over the age of 65 have been diagnosed with high cholesterol at some point.1 The good news is that cholesterol numbers can be lowered significantly though exercise and diet changes. Getting plenty of protein, soluble fiber, and unsaturated fats is the key.
The Usual Treatment
Most people who are diagnosed with high cholesterol will be offered statins, which are medications that bring down cholesterol levels. About 40% of older adults currently take statins to lower their cholesterol, according to the International Journal of Environmental Research and Public Health. That same study found that there is a strong link between taking statins and suffering a higher risk of falls.2
That’s good incentive to not only look into an emergency button alarm in case you suffer a fall, but also to investigate ways to lower your cholesterol naturally.
Let’s look at some healthy snacks that can lower your cholesterol. These high-protein snacks can also serve as a source of long-lasting energy and generous amounts of fiber.
1. Avocado and White Bean Toast
This unique snack is very easy to make and brings a wealth of goodness, including 11 grams of fiber and 12 grams of protein. Simply choose the bread you like best (something whole-wheat with savory seeds is a great option), mash a little avocado with the spices you like, and toast the bread. Cover it with the mashed avocado and top that with white beans.
The result is a delicious blend of healthy flavors. You can almost feel the bad cholesterol melting away with each bite.
This isn’t the only time you should reach for avocados. Did you know that avocados include monounsaturated fats (the good fat), plenty of fiber, and plant oils, all of which are known for reducing bad cholesterol? Keep avocados on heavy rotation on your grocery list.
2. Salmon Salad
You probably have your favorite family recipe for tuna salad. Have you ever thought about using salmon instead? Salmon brings a high level of omega-3 fatty acids, which are a strong support for blood vessels and heart health. It also has 21 grams of protein in a typical 3-ounce can. The American Heart Association recommends eating a serving of fatty fish at least twice per week.3
As you make your salmon salad, add in the things that you really love. Some add chopped pickles, while others add finely-diced onions. Others add capers, lemon juice, and olives. Mix it up and serve it on little toast squares for a pretty snack presentation.
3. Apples and Peanut Butter
An apple a day keeps the doctor away. Maybe that’s true, as apples are filled with goodness. They contain polyphenols and plenty of soluble fiber that can lower cholesterol levels. When you dip a juicy apple in peanut butter, you add protein and monounsaturated fat, as well as a delightful flavor that can keep you coming back for more.
Smear a little peanut butter on apple slices and enjoy! This also makes a highly portable snack for seniors on the go. But there are ways to take it to the next level if you prefer, such as peanut butter toast topped with chopped apples or an apple-based smoothie with peanut butter thrown in.
4. Seed Crackers and Hummus
You know there are all different types of healthy bread that use seeds and grains to create unique flavors and textures. Did you know the same is true of crackers? Seed crackers have all sort of seeds in them, creating unique flavors with each bite. Those seeds are loaded with healthy fats and some of them are proven cholesterol-busters.
Flaxseed, for instance, contains omega-3s, soluble fiber, and lignans, which are plant oil compounds. Flaxseed doesn’t just target high cholesterol but can lower high triglyceride levels as well.
If you want to add even more goodness to your plate, serve those crackers with hummus. The chickpeas used to make hummus have nearly 20 grams of protein in a ½ cup serving, as well as five grams of dietary fiber and more than a little vitamin C, folate, iron, and phosphorous.
5. Almonds
A handful of nuts is always good for you, according to the popular Mediterranean Diet. But some nuts are more helpful than others. Almonds have about seven grams of protein in a ¼ cup serving. Almonds bring fiber, healthy fats, and a strong resistance to a component of bad cholesterol particles.
Grab a handful of almonds when you’re looking for a quick snack, or put small portions in individual bags to make them a portable treat. Many almonds are flavored with a variety of spices, so try out the various types until you find what you love. Just keep in mind that some almonds are roasted with salt, which you might want to avoid for better heart health, and some are coated in sugary mixtures that defeat the point of eating healthier.
6. Edamame
These young, tender soybeans contain soy protein, which has been found to reduce bad cholesterol numbers by up to 4% when eaten on a regular basis. One cup contains 18 grams of soy protein.
You can make them part of a delicious meal by purchasing them in the pods and steaming them with a dash of sea salt. Get adventurous with the flavor and boil them with pepper, lemon juice, rosemary, or whatever else looks good to you. Or you can purchase hulled edamame in small packets to take with you on the go as a fun snack.
When you’re on the go, take steps to stay safe. A medical alert pendant can help you do that. If you have any emergency, rest assured that pressing the button will get you the help you need, when you need it.
7. Oat Energy Balls
These powerhouses are a blend of protein, healthy fats, soluble fiber, and absolutely delicious flavor that can lower cholesterol. That’s thanks to one particular type of soluble fiber in oats, known as beta-glucan. This substance forms a gel in the intestines that binds to cholesterol, effectively removing it from the body.
How do you make them? It’s surprisingly simple. Here’s a recipe to get you started:
· 1 cup creamy, unsalted peanut butter
· ½ cup quick oats (more if you prefer)
· 2 tbsps. ground flaxseed
· ¼ cup vanilla protein powder
· 2 tbsps. honey or maple syrup
· Dash of cinnamon
Simply blend it all together in a bowl. If the mixture is too “loose” to create protein balls, simply add more oats until you reach the desired consistency. Create bite-size balls with a melon baller and place the finished balls in the refrigerator for about an hour to firm up. Now they’re ready to eat!
Staying Safe
If you’ve been diagnosed with high cholesterol, it can take some time to bring those numbers down. Sticking with a diet and exercise program can help with that. While you work toward your goal of lowering your cholesterol, let Alert1 keep you protected at all times with an emergency alert system. When you have medical alert technology, you will be able to get help for any problem immediately. Take a look at what device would work best for you and look forward to good peace of mind as you journey towards better health.
