11 September 2014,

Caregivers La Costa CA: Making Some Healthy Changes to Your Meals to Lower Cholesterol


Caregivers La Costa CAIf the doctor has told you your cholesterol levels are high, you might be feeling a little panicked right now. He or she may have given you some medication to take and if so, make sure you follow the treatment plan. Meanwhile, there are some dietary changes you can make which will greatly help you at the same time.

You may be wondering if a bowl of oatmeal or a handful of walnuts will lower your cholesterol. Just like it took some time for your levels to reach their heights, it will take a little time and work to lower them too. And yes, oatmeal and walnuts are two of the foods that can help you do that.

If you want to make some healthy changes to your diet to lower your cholesterol, take a look at these 5:

  1. High fiber foods including oatmeal and oat bran. The soluble fiber reduces LDL which is called the bad cholesterol. It can also be found in apples, pears, kidney beans, prunes and barley.
  2. Fish and other sources of omega-3 fatty acids. Fish is so good for your heart because it provides high levels of essential omega-3 fatty acids. They reduce your blood pressure, reduce the risk of blood clots developing and also reduces risks for people who have previously suffered heart attacks. Fish oil as a supplement is good to take if you don’t consume adequate amounts of fish. The recommendation by the American Heart Association is to eat two or more servings of fish each week. If you want to know the types of fish with the richest sources of omega-3 fatty acids they are:
  • Mackerel
  • Lake trout
  • Herring
  • Halibut
  • Salmon
  • Albacore tuna
  • Sardines
  1. Nuts such as walnuts, almonds, etc. These help reduce blood cholesterol levels and keep blood vessels healthy because of their rich sources of polyunsaturated fatty acids. The nuts shouldn’t be salted or coated with sugar. They are high in calories, so just take 1 handful. They can be eaten in a salad instead of cheese or croutons.
  2. Olive oil. Use 2 tablespoons a day to experience the cholesterol-lowering benefits. Make sure to use extra virgin olive oil because “light” oils are cut with other low-quality oils.
  3. Apples, citrus fruits, grapes and strawberries are rich in pectin. It’s a type of soluble fiber that lowers the LDL or bad cholesterol.

Everyone’s diet could use a boost in quality, whether they are doing to specifically lower cholesterol levels or not.

Is your elderly loved one able to plan and prepare themselves a healthy menu of meals each week? As their mobility declines their motivation to get up and fix a healthy home cooked meal might also decline. Consider how a home care provider could benefit them by coming in each day to help prepare meals and assist with other personal or home care services.

For more information about how the caregivers at La Jolla Nurses Homecare can help your aging parents remain living independently in their own homes, call 858-454-9339. We are an elder agency providing quality and affordable caregiving service in La Costa CA, and the surrounding communities.