The best eating habits for lowering cholesterol after age 50, say dieticians: eat this, not that

If you are working on lowering cholesterol, you may not be aware that what you drink on a daily basis could sabotage your efforts.

“Cholesterol is a waxy substance produced by the liver that circulates in the bloodstream and is responsible for producing hormones and vitamins and creating new cells in the body,” says a registered dietitian nutritionist. Roxana Ehsani, MS, RDN, CSSD, LDN, and spokesperson for the Academy of Nutrition and Dietetics. “However, if a person is eating and / or drinking a diet high in saturated fat, cholesterol can build up in the blood and negatively impact cholesterol levels.”

Here are six drinking habits that will help you lower your cholesterol after age 50. So, for more drinking advice, here is the # 1 best juice. 1 to drink every day, says science.

pouring milk into the glass

Next time you order your milk, ask for skim or low-fat milk.

“If you love your creamy latte macchiato, smoothies or smoothies made with whole or half-and-half milk, but you have high cholesterol, swap for a low-fat or skim milk option,” says Ehsani. “Opting for skimmed (fat-free) milk or 1% milk can help reduce your saturated fat intake. This small change over time can help reduce your daily intake of saturated fat and also lower your cholesterol. “.

Woman pouring glass of white wine

You should adhere as much as possible to dietary guidelines for Americans, which are no more than one serving of alcohol for women and two servings of alcohol for men, notes Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York Academy. state nutrition and dietetics.

“Alcohol is broken down into fat. Excessive alcohol is associated with higher bad cholesterol,” says Valdez. “Plus, it can be paired with fried foods or foods high in saturated fat, which can further raise bad cholesterol.”

“Alcohol actually contains 7 calories per gram, nearly the equivalent of fat (9 calories per gram) and almost double the calories of carbohydrates or protein (4 calories per gram each),” adds registered dietitian nutritionist. Bonnie Taub-Dix, RD, creator of the website and blog.

thirsty woman drinking water

If you take, make sure you have a second glass … of water.

“Alcohol is a desiccant. Fluid replacement, particularly in warmer climates, is essential,” says Taub-Dix. “Calories aside, try making every other drink to be soda, sparkling water, or just plain water. Adding ice cubes to your drink will help keep you hydrated and also make your glass of alcohol feel bigger.” .

almond milk

Ehsani notes that plant-based milk can act as a perfect substitute for coffee cream, or it can be used in smoothies or smoothies, or latte macchiato, such as almond milk, soy milk, cashew milk, flaxseed milk, milk of oats, rice milk, hazelnut milk, walnut milk and pistachio milk.

“Some nut milks like flaxseed milk or walnuts even contain omega-3s which are heart-healthy fats that can actually support heart health but also brain health,” Ehsani says.

Also note that the only non-dairy milk I would recommend limiting / avoiding would be coconut milk, as it is quite high in saturated fat.

green tea

If you’ve never been a huge fan of tea, 50 is a great time to start sipping it.

“Black and green tea contain powerful antioxidants, which can help reduce the risk of certain diseases, cancers and possibly even cholesterol,” Ehsani. “More research is needed to confirm, but one study found that green tea lowered LDL and total cholesterol levels in participants. Tea can be a great substitute for other high calorie drinks out there, as it is hydrated and lonely. hot water plus a tea bag. “

green smoothie

Ehsani notes that most people struggle to get the recommended number of grams per fiber per day, which is 25 grams per day for women and 38 grams per day for men.

“Dietary fiber is Like this important to include in a heart-healthy diet, especially for those looking to lower their cholesterol levels, “he says.” Dietary fiber binds bad cholesterol that circulates in the blood and can pull it out of the body.

To add more fiber, vitamins, and minerals to drinks like smoothies, she suggests starting adding berries and dark leafy vegetables like spinach or kale.

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