{"id":4885,"date":"2023-01-31T08:00:00","date_gmt":"2023-01-31T08:00:00","guid":{"rendered":"https:\/\/verveseniorliving.com\/news-events-blog\/?p=4885"},"modified":"2023-01-26T19:33:22","modified_gmt":"2023-01-26T19:33:22","slug":"tips-to-reduce-your-risk-of-high-cholesterol","status":"publish","type":"post","link":"https:\/\/verveseniorliving.com\/news-events-blog\/tips-to-reduce-your-risk-of-high-cholesterol\/","title":{"rendered":"Tips to Reduce Your Risk of High Cholesterol"},"content":{"rendered":"\n<p>Did you know there is a \u201cgood\u201d kind of cholesterol and a \u201cbad\u201d kind of cholesterol? The \u201cbad\u201d kind\u2014LDL, short for low-density lipoprotein\u2014collects in your blood vessel walls, increasing your chances of a heart attack or stroke. The \u201cgood\u201d kind\u2014HDL, short for high-density lipoprotein\u2014moves through your blood vessels on the other hand, actually removing the bad kind! Cholesterol, in its entirety, is therefore an essential fat that provides stability to your cells.<\/p>\n\n\n\n<p>Let\u2019s focus on the \u201cbad\u201d kind of cholesterol for a moment. High levels of LDL\u2014what we commonly know as high cholesterol\u2014can lead to heart problems including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coronary artery disease<\/li>\n\n\n\n<li>Peripheral artery disease<\/li>\n\n\n\n<li>Heart disease, including chest pain (angina) and heart attack<\/li>\n\n\n\n<li>Stroke<\/li>\n<\/ul>\n\n\n\n<p>Along with your trusted healthcare provider, you can discuss the percentage by which you need to lower your \u201cbad\u201d cholesterol. But there are a few things you can do at home to reduce your risk of high cholesterol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The facts about fat<\/strong><\/h3>\n\n\n\n<p>The #1 thing you can do is ban trans fats\u2014found in store-bought cookies, crackers, and cakes\u2014from your diet. Even ones that say \u201cpartially hydrogenated oil\u201d under the Nutrition Facts are trans fats in disguise. You\u2019ve probably heard these buzz words for years, and there\u2019s a reason they\u2019re on the no-fly list.<\/p>\n\n\n\n<p>Decreasing saturated fats to less than 7% of your total daily calorie intake can also help reduce your LDL cholesterol by 8-10%, according to the <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-cholesterol\/in-depth\/cholesterol\/art-20045192\" rel=\"noreferrer noopener\" target=\"_blank\">Mayo Clinic<\/a>. This means limiting your red meat, fried food, and whole milk dairy products intake. Anything with high amounts of sodium, sugar, and sweetened beverages are best consumed in moderation, as well.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A heart healthy diet<\/strong><\/h3>\n\n\n\n<p>By diet we don\u2019t mean limiting your intake, we mean creating a meal plan that\u2019s heavy on the fruits and vegetables, whole grains, poultry, fish and nuts. One way to control what you\u2019re eating is to cook more at home to ensure nutritious ingredients. The Canadian Heart and Stroke foundation has also laid out the DASH (Dietary Approaches to Stopping Hypertension) Diet <a href=\"https:\/\/www.heartandstroke.ca\/healthy-living\/healthy-eating\/dash-diet?gclid=Cj0KCQiAyracBhDoARIsACGFcS7xbD1DjnBpeWcIgCRtFGRfeykgoYLuW7R-UoNhNcaok01HYSozMY8aAtx7EALw_wcB&amp;gclsrc=aw.ds\" rel=\"noreferrer noopener\" target=\"_blank\">here<\/a>, for a more in-depth look at sample menus for an overall heart healthy eating approach.<\/p>\n\n\n\n<p>Increasing the amount of fibre you eat is one of the best ways to steer your diet in the heart healthy direction. We\u2019re talking 21 \u2013 38 g of foods naturally high in fibre every day, such as:<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Oats or oat bran<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Barley<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Oranges<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Eggplant<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Sweet potatoes<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Broccoli<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Avocado<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Kale, spinach or arugula<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Chickpeas<\/p>\n\n\n\n<p>\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Flaxseeds<\/p>\n\n\n\n<p>Fish high in omega-3 fatty acids such as salmon, trout, tuna and herring, are also a great addition to your weekly rotation, as they can reduce your triglycerides and blood pressure, and your risk of developing blood clots.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>It\u2019s in your genes<\/strong><\/h3>\n\n\n\n<p>You can eat as healthy as you like all day every day, but occasionally, your genes have a say in the matter as well. Medication might just have to be the way to go to help reduce your high cholesterol. However, a healthy lifestyle of nutritious eating and exercise do play a significant role in helping reduce your risk of high cholesterol in the first place, and thereby could help lower the inevitable dosage of medication in the long run.<\/p>\n\n\n\n<p>For Verve Senior Living\u2019s <a href=\"https:\/\/verveseniorliving.com\/dining\/\" rel=\"noreferrer noopener\" target=\"_blank\">fresh take on dining<\/a>, see how the preparation and ingredients of our Living Loving Local dining program are an essential part of maintaining overall health.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Did you know there is a \u201cgood\u201d kind of cholesterol and a \u201cbad\u201d kind of cholesterol? The \u201cbad\u201d kind\u2014LDL, short for low-density lipoprotein\u2014collects in your blood vessel walls, increasin  &#8230;<\/p>\n","protected":false},"author":70,"featured_media":4886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[50,16,10],"tags":[],"class_list":["post-4885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-inspired-senior-living","category-tips-for-seniors"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Tips to Reduce Your Risk of High Cholesterol - Verve Senior Living Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/verveseniorliving.com\/news-events-blog\/tips-to-reduce-your-risk-of-high-cholesterol\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips to Reduce Your Risk of High Cholesterol\" \/>\n<meta property=\"og:description\" content=\"Did you know there is a \u201cgood\u201d kind of cholesterol and a \u201cbad\u201d kind of cholesterol? 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