At Great Care, we know high cholesterol is no joke.

Luckily for our aging population, it can be preventable and treatable with a healthy diet and ample exercise.

This common medical condition, in which fatty deposits can form in the blood vessels, doubles the risk for heart disease. Blood flow through arteries can be restricted, increasing heart attack risk. Decreased blood flow to the brain can cause also a stroke.

“About one in every six adult Americans has high cholesterol. Anyone, including children, can develop it,” reports the The Centers for Disease Control and Prevention. “Several factors that are beyond your control can increase your risk. These include your age, sex, and heredity. But, there are some risk factors that you can change. Examples include eating an unhealthy diet, being overweight, and not getting enough exercise.”

The CDC says more than 73 million Americans have high cholesterol, or “bad” cholesterol, and less than half of those adults are being treated to lower their levels. However, the CDC reports Americans are making progress on lowering high cholesterol.

“Although you can’t control all of your risk factors for high cholesterol, you can take steps to prevent high cholesterol and its complications, says the CDC. “A healthy diet, regular exercise and sometimes medication can go a long way toward reducing high cholesterol.”

Harvard Medical School suggests starting with diet for those who prefer to make just one change at a time. The most effective diets substituted foods with cholesterol-lowering power for those that boost cholesterol, a Harvard report says.

In its report, “How to lower your cholesterol without drugs,” Harvard provides tips on changing diet from Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital. She says start with reducing trans fats and saturated fats in your diet. Trans fats are often added to packaged baked foods to extend shelf life, and saturated fats and dietary cholesterol, from animal products, can be consumed in small amounts.

“The first thing we do when I’m counseling patients is to go over all the sources of trans fats in their diet and make substitutions,” McManus says, in the Harvard Health Publications feature.

She also suggests eating more polyunsaturated and monounsaturated fats to help lower cholesterol. These can be found in most plant-derived oils including canola, safflower, sunflower, olive, grapeseed, and peanut oils, fatty fish such as salmon, tuna, trout, herring and mackerel, and seeds, nuts, avocados and soybeans.

Eating colorful, heart-healthy fruits and vegetables is also a no fool way to lower cholesterol, as well as foods packed with fiber, such as whole grains, brown or wild rice, and old-fashioned oatmeal. Harvard suggests leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, and blueberries.

“As a rule, the richer the hue, the better the food is for you.”

Also avoid refined sugars and grains, and don’t substitute sugar for fat.

“It’s one of the worst choices you can make,” McManus warns. “Food manufacturers may boost the sugar content of low-fat salad dressings and sauces to add flavor. If you see sugar, corn syrup, or any word ending in ‘ose’ near the top of the list of ingredients, choose a higher-fat version without trans fats instead.”

And finally, count calories.

“All fats, whether good or bad, have nine calories per gram—about 100 calories a tablespoon. While you switch to a heart-healthy diet you may need to keep tabs on your calorie intake for a while,” says the report.

The professionals at Great Care are available to talk with you and your family about all of your home care needs, including respite care. Great Care is a non medical in-home care agency providing quality and affordable elder care in Fishers, IN and the surrounding areas. Call (888) 240-9101 for more information.