If you or a senior you are the caregiver for has high cholesterol, you aren’t alone. According to the Centers for Disease Control and Prevention (CDC) more than 102 million adults in this country have total cholesterol levels at or above 200 mg/dL. This elevated level is considered unhealthy. Of them, 35 million have cholesterol levels of 240 mg/dL or higher, increasing their risk for heart disease and stroke.

To help manage it, the doctor may prescribe a cholesterol-lowering drug called a statin. For many people, the side effects of this class of drugs are tough to manage. They include skin rash, muscle pain, nausea, diarrhea, sleep problems, and an inflamed liver.

While statin concerns can be troublesome, it’s important to know how dangerous high cholesterol can be. Heart disease is the leading cause of death among older adults, and stroke is a leading cause of disability. High cholesterol increases the chances for both.

Is it possible to lower your cholesterol without taking medication?

For some adults, the answer is yes. Lifestyle plays a key role.

Using Diet and Exercise to Lower Cholesterol

A heart-healthy diet combined with exercise might lower your cholesterol without medication like a statin. But do you know what foods make up a heart-smart diet? Or what forms of exercise are senior-friendly?

Researchers are finding new evidence every year that the lifestyle of people living in countries bordering the Mediterranean Sea might be a solution. Residents of these areas tend to enjoy longer lives with fewer incidences of heart disease, dementia, and some types of autoimmune diseases.

What is the Mediterranean Diet?

If you love the tastes of Spain, Italy, and Greece, you’re in luck. Olives, nuts, garlic, and healthy fats like olive oil and avocados form the backbone of the Mediterranean diet and lifestyle. Residents consume fewer servings of meat and greater amounts of fresh vegetables, fruits, whole grains, beans, legumes, fish, and lean protein.

People that live along the Mediterranean Sea also adhere to a lifestyle that promotes natural forms of exercise. Instead of working out in a fitness club, they swim, garden, walk their dog, and more. Instead of driving, many bike or walk to work. The sedentary lifestyle common in Western cultures is rare here.

What else can you do to maintain healthy cholesterol?

It is also important to note there are few smokers in Mediterranean zones. Despite the proven risks, the CDC estimates that 13% of the US population are smokers. Not only does smoking increase your risk for many forms of cancer, it also impacts cholesterol.

Smoking increases bad cholesterol (HDL) and decreases good cholesterol (LDL). If you are a smoker, it’s just one more reason to quit. Talk with your physician for advice on which smoking cessation programs have the best outcomes.

Live Well at Heritage Senior Communities

At Heritage Senior Communities, we understand the importance of a healthy diet and regular exercise. Whether you are searching for independent living, assisted living, or memory care, well-balanced meals and senior-friendly fitness activities are part of daily life. Call the community nearest you to learn more!

As worries about the coronavirus continue, many people are exploring ways to build their immune system. Because seniors are at higher risk for contracting the virus, it is vital for them to live as healthy as possible. One product often hyped as an immunity builder is probiotic supplements.

Probiotics are billed as a simple way to rebalance good and bad bacteria in the gut. Research seems to indicate a healthy gut lowers your risk for disease and health problems. But are they worth the expense? Are there less-expensive options that yield the same results?

Unfortunately, health care researchers disagree on their effectiveness. Some say they work, and others say the same benefits can be achieved through diet.

Consumers also seem to be split. But the industry itself is booming. Data published in the Nutrition Business Journal showed Americans spent an estimated $1.8 billion on probiotic products in 2016, up from $425 million in 2008. When asked, those using probiotics say they help with everything from lowering cholesterol to reducing inflammation.

While taking a supplement might be easier, quality probiotics often come with a high price tag. The good news is probiotics naturally occur in some foods. By working them into your diet, you and your senior loved one might be able to pump up your immune system.

Foods That Improve Gut Health

If you would like to try improving your gut health without supplements, a few foods to try include:

• Kefir
• Pickles
• Sauerkraut
• Tempeh
• Soft cheeses (i.e., Gouda, cheddar, and mozzarella)
• Green olives
• Greek yogurt
• Sourdough bread

Boosting the Immune System

In addition to COVID-19 worries, we are inching closer to the traditional flu season. It’s one more reason older adults need to take every possible measure to boost their immunity.

1. Is your senior loved one up to date on recommended vaccines?

Talk with your doctor to see if you are in compliance with the vaccinations recommended by the National Institute on Aging (NIA). Two of the most pressing include:

• Influenza: Early fall is the best time to get your annual flu shot. Most experts advise seniors get vaccinated in early October to be protected against early flu outbreaks.
• Pneumonia: In most cases, you will only need to receive the pneumonia vaccine once in your lifetime. If you received it when you were under 55, however, your physician may want you to repeat the shot in later years.

In addition, talk with the doctor about shingles and Tdap vaccines.

2. Does your older family member eat well and drink water?

A healthy diet rich with lean protein, fruit, and vegetables is essential. Nutritionists often encourage people to plan menus with produce in all colors of the rainbow. That helps ensure you consume necessary vitamins and nutrients.

Drinking eight glasses of water a day is another must. If a senior you care for doesn’t like water, try adding lemon or berries. You can also encourage them to eat foods with high water content, such as melon, cucumber, leafy greens, and celery.

3. Is the senior getting enough quality sleep?

When you don’t sleep or aren’t getting good sleep, the body can become run down. That makes people more susceptible to illness. Unfortunately, insomnia and other sleep disorders are common among older adults.

If your senior loved one isn’t a good sleeper, their physician may need to order a sleep study. It can help identify problems and ways to correct them.

4. Does your family elder exercise?

From chair yoga to walking, there are plenty of exercises for seniors to enjoy indoors. If you are self-isolating due to COVID-19, ask your doctor which types and durations of exercise are best.

Programs like Go4Life from the National Institute on Aging and SilverSneakers On-Demand make it easier to maintain a healthy and active lifestyle from the privacy of your own home. Go4Life is free for seniors, and SilverSneakers is a membership program many insurance companies help finance.

Follow Our Blog

We hope you found this blog helpful in your pursuit of a healthy lifestyle. The Senior Community Lifestyle blog is updated at least once each week. We tackle topics ranging from giving up driving to moving a loved one who has dementia. Bookmark this site and stop back often for the latest news.