According to NCOA research, about half (51%) of adults aged 65+ have high cholesterol, making it the second most prevalent condition in older adults after hypertension (60%).
The risk of bad cholesterol (LDL) generally increases as people get older. This is because the body's metabolism slows down with age, making it difficult to process cholesterol efficiently. Given the increased risk of high cholesterol among older adults, it's imperative to prioritize its management.
While many older adults rely on cholesterol-lowering medications, other medications can negatively interact with these statin drugs. Understanding herbal solutions and natural supplements can provide additional support.
In this easy guide, we'll dive into some of the best alternative healthcare solutions for seniors to reduce cholesterol and take control of their health.
Let's get started!
Herbs have been used for centuries to promote health and well-being, and many have properties that can help reduce cholesterol naturally. Below are some of the top herbal solutions known to support heart health and lower cholesterol in seniors:
Garlic is one of the most well-known herbs for heart health. According to Medical News Today, several studies show that it can help reduce both total cholesterol and LDL levels. It also has antioxidant properties that support overall cardiovascular health.
You can easily incorporate garlic into your meals or take it as a supplement if you prefer not to deal with its strong taste.
Regular consumption of green tea can reduce LDL cholesterol and improve heart function. Green tea is rich in antioxidants called catechins, which have been shown to help lower cholesterol levels.
Drinking a cup of green tea each day, or taking green tea extract as a supplement, can be an easy addition to your natural cholesterol management plan.
Turmeric is rich in curcumin, an active compound known for its potent anti-inflammatory and antioxidant effects. Curcumin supplementation has been shown to lower LDL cholesterol and improve heart function.
Adding turmeric to your diet, whether as a spice or in supplement form, can help reduce inflammation and promote healthier cholesterol levels.
Artichoke leaf extract is gaining popularity as an herbal solution for reducing cholesterol. It helps increase bile production, which supports your liver in processing cholesterol more effectively. Some studies have shown that artichoke leaf extract can reduce total cholesterol and LDL cholesterol by significant amounts.
Psyllium husk is a soluble fiber that acts like a sponge, absorbing cholesterol and fat from your digestive tract. It is commonly found in fiber supplements and can help lower LDL cholesterol levels while supporting healthy digestion.
Adding psyllium husk to your daily routine is a simple way to support heart and digestive health.
In addition to herbal solutions, several natural supplements for seniors are available to help manage cholesterol levels. These supplements offer a convenient way to ensure you receive the nutrients you need to support heart health.
Omega-3 fatty acids, commonly found in fish oil supplements, are one of the best vitamins for boosting heart health. They help reduce triglycerides, which contribute to high cholesterol levels.
Omega-3s can also lower blood pressure and reduce inflammation, making them essential for seniors.
Plant sterols and stanols are compounds naturally found in many fruits, vegetables, and grains. These compounds block cholesterol absorption in your intestines, helping to lower LDL cholesterol levels. You can find plant sterols and stanols in fortified foods or as supplements.
Research shows that red yeast rice can effectively lower LDL cholesterol levels, making it a great alternative to prescription medications for some people. This fermented rice product contains compounds similar to statins, which are often prescribed to lower cholesterol.
CoQ10 is a natural antioxidant that your body produces, but levels tend to decrease with age. Supplementing with CoQ10 can help support heart health by improving energy production in cells and reducing oxidative stress. Some studies suggest that CoQ10 may also help lower cholesterol levels in seniors.
While natural cholesterol supplements and herbal solutions can aid in managing cholesterol, lifestyle changes are also crucial for reducing cholesterol and maintaining heart health.
Diet is one of the most effective ways to control cholesterol levels. Focus on foods that are rich in fiber, such as:
Limit saturated fats found in red meat and full-fat dairy products, and avoid trans fats found in processed foods. Choose healthy fats like those in olive oil, nuts, and avocados.
Physical activity helps increase HDL (good cholesterol) and lower LDL cholesterol. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or cycling, on most days of the week. Regular exercise can also help with weight management, which is important for cholesterol control.
Cigarette smoke damages blood vessels and lowers good cholesterol, increasing the risk of high cholesterol. If you smoke, quitting is one of the best things you can do for your heart health.
The benefits of quitting smoking are almost immediate, and over time, your HDL cholesterol levels will improve.
While moderate alcohol consumption may raise HDL cholesterol, too much alcohol can lead to high blood pressure and contribute to heart disease. Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.
By incorporating alternative treatments like herbal solutions, natural supplements, and lifestyle changes, you can take proactive steps to protect your heart health and overall well-being without traditional medications. These natural approaches help reduce cholesterol and support your body's health in other ways.
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