In recent years, many of us have been pursuing a healthy lifestyle, from regular workouts to the foods we eat daily. This has resulted in the advent of many recipes that give you new ideas to cook delicious and highly nutritious meals for yourself and older family members.
Particularly, loading up your parents’ daily meals with low cholesterol foods can give more health advantages than you may have realized. Read on to discover our low cholesterol food list that consists of 14 options right below.
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A Low-Cholesterol Food List That Will Satisfy Your Elder Family Members
Distinguish Good Cholesterol And Bad Cholesterol
Cholesterol generally has a bad reputation among food enthusiasts. However, you should be aware that there are actually two types of cholesterol: the “bad” cholesterol, or LDL and the “good” cholesterol, or HDL.
Commonly, unsafe levels of both types of cholesterol can happen to everyone, but it becomes more concerning for your older family members who are likely to be exposed to higher risks of developing heart-related diseases later in their life.
The Low Cholesterol Food List You Need
The low cholesterol food list below will give you better ideas to diversify their daily meals and boost the good cholesterol at the same time, so let’s get into it!
Fatty fish is an incredible source of omega-3 fatty acids. It increases good HDL cholesterol and, at the same time, decreases the risk of stroke.
You can expand the food palate of your parents by directly adding fish like tuna, salmon, swordfish, sardine, and mackerel into day-to-day meals. Stewing and steaming are the best way to reap the benefits as it helps reserve all minerals, nutrients, and vitamins in the fish, whereas frying heightens the levels of trans fat that is linked with an increased risk of heart diseases and other health issues in seniors.
Dark Chocolate And Cocoa
In contrast to what you might think that chocolate will be bad for your parents, the compounds found in chocolate can protect our bodies from LDL oxidation, which shows high effectiveness in preventing heart diseases, types 2 obesity, and obesity. Regardless, don’t forget to encourage your parents to choose dark unflavored chocolate and cocoa products over sugar-added typical kinds of chocolate.
Almonds, walnuts, pecans, and pistachios contain a handful of unsaturated fat. These tiny nuts are also high in calcium, potassium, and magnesium, which essentially control blood pressure and avoid heart diseases. Among various varieties of nuts, walnuts can particularly lower the risk of cardiovascular disease by up to 19%! Adding extra nuts into salads is a wonderful way to combine both high-fiber vegetables and high-nutrient nuts in one bowl.
Despite being an uncommon choice in meals and diets, polyphenols present in okra can help fight against unwanted inflammation, improve heart health, and support the immune system. Although the sliminess of okra might turn people off, eating them the right way can surprisingly provide various health benefits to your beloved family members. For example, okra stew and gumbo are two tasty recipes that you should try cooking.
Not only are they cute decorations to your desserts, they also treat your heart well beyond expectations. Blackberries and strawberries can lower cholesterol in people who are obese and have metabolic syndromes. Consuming fresh berries or berry-blended smoothies can help your parents significantly reduce the buildup of LDL cholesterol levels.
Dark Leafy Greens
Aside from being rich in fiber, dark leafy greens like kale and spinach also contain an amount of lutein and carotenoids that lowers the risk of heart disease. On top of that, eating kale and spinach causes your body to excrete more cholesterol. No wonder these leafy greens are the key ingredient in every salad bowl!
You will be delighted to learn that avocados have no cholesterol at all, making them worth being added into diets and meals since they are heart-friendly food for your beloved family members. You can place them on toast, toss them into salads, or make a smoothie out of them, it’s all up to you.
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Herbs And Spices
You don’t want to miss out on small-yet-mighty herbs and spices in your daily meals. Cilantro, basil, rosemary, thyme, sage, ginger, garlic, mint, and oregano are packed with antioxidants, which can help improve cholesterol levels when combined with vegetables properly. So, next time you’re preparing a lush green salad bowl for your parents, let’s sprinkle more of those herbs for extra flavors and health benefits.
One of the world’s healthiest foods, quinoa, has been soaring its popularity in numerous low-cholesterol diets in recent years. It’s said to be an excellent alternative to rice as it provides your body with antioxidants, vitamin B, and fiber for an improved blood flow. A study by Harvard Public School of Health recommended that eating a bowl of quinoa each day may prevent the risk of cancer, respiratory ailments, and diabetes. Now you understand why quinoa shows up in our low cholesterol food list for seniors, right?
Olive And Olive Oils
Olive oils are the best substitute for unhealthy and trans-fatty acids of animal fats. Your body will be loaded up with omega-3 fatty acids that improve cholesterol and reduce inflammation. Having olives and olive oils in your meals can also boost vascular function, heart health, and survival.
If your older family members love dips, hummus is one of the healthiest dips that they can munch on everyday. This plant-based dip is the perfect blend of chickpeas, olive oil, lemon juice, and garlic, meaning it doesn’t contain any cholesterol. Besides little to no cholesterol, it also consists of magnesium, fiber, phosphorus, and minerals to help you control healthy levels of cholesterol and promote heart health. Looking for the best ways to serve hummus to your parents? The possibilities are endless since you can pair it with vegetables and fruits or spread it on breads, sandwiches, and wraps.
Unlike regular yogurt, Greek yogurt has to go through an extra step to strain out all the lipids and whey. This results in a thicker, creamier final product that contains low cholesterol and triglyceride levels. Your parents can either eat Greek yogurt alone or add it to savory and sweet dishes for a variety of health advantages.
Products derived from soybean plants like tofu, soy beverages, soybean burgers, and edamame are an alternative, abundant source of protein that can be used as a meat substitute. On top of that, soy foods have also gained a reputation for decreasing cholesterol levels over the years.
Sesame oil is high in phytosterols, which are heart-healthy substances that help restrict LDL cholesterol. This nutty-flavored oil also includes zinc which can heal cold symptoms and improve bone density. Just like olive oils, you can drizzle sesame oils into any stir-fry dishes or steamed vegetables for extra flavors.
Enjoy Mouthwatering Meals At 12 Oaks Community
In 12 Oaks managed senior living communities, we sprinkle our utmost dedication into every meal. Our joy of serving your elder family members and their friends shows in our delicious and nutritious meals.
Good food should go with good friends. Your parents could be spending the most memorable time of their life at a 12 Oaks Community.
If you have questions about our low cholesterol food list or any conditions discussed here, connect with us and learn more.
At 12 Oaks, our team of caring professionals is dedicated to keeping residents safe, engaged, and connected to their families and friends while still leading fulfilling lives. There’s no better place to enjoy the encore season of life than at a 12 Oaks community.
For questions or to schedule a visit, please don’t hesitate to contact us.
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