by Dianna
Malkowski, Physician Assistant & Nutritionist
 |
| Eat foods low in saturated fat. |
During National Cholesterol Education Month in
September, The CareGiver Partnership reminds seniors and caregivers to prevent
heart disease by being aware of their cholesterol numbers and taking steps to
lower LDL levels. These Therapeutic Lifestyle Changes (TLC) from the National
Institutes of Health and the National Heart, Lung and Blood Institute (NHLBI)
can help.
It’s important for adults of all
ages to know their cholesterol levels and take steps to prevent heart disease. We can’t do
anything about some factors that affect cholesterol levels, such as heredity
and age, but we can make lifestyle changes that can help lower LDL cholesterol.
In addition to avoiding cigarette smoking, the National Institutes of Health
and the National Heart, Lung, and Blood Institute recommend Therapeutic
Lifestyle Changes to help lower low-density lipoprotein (LDL), the “bad”
cholesterol.
1.
The TLC Diet: A diet low in saturated fat and cholesterol, the TLC Diet is
designed to help reduce blood cholesterol levels to decrease the chance of
developing heart disease, future heart attacks and other heart disease
complications. The plan calls for less than 7 percent of calories from
saturated fat and less than 200 mg of dietary cholesterol per day. Foods low in
saturated fat include fat-free dairy products, lean meats, fish, skinless
poultry, whole grains, and fruits and vegetables.
If
you’re a senior having a hard time shopping for and cooking nutritious meals,
or you’re a caregiver concerned about a loved one not getting fresh, healthy
meals, consider a meal delivery service like Mom’s Meals. Mom’s Meals
delivers freshly prepared meals to their customers’ homes and includes special
meal plans that cater to individuals with dietary restrictions.
2.
Weight management: Losing weight can help those who are overweight lower LDL,
especially for those with risk factors such as high triglyceride levels, low
HDL levels, or being overweight with a large waist measurement.
3.
Physical activity: Regular physical activity consisting of 30 minutes on most
days can help raise HDL and lower LDL levels. Because physical activity is
recommended for everyone, seniors with decreased mobility can benefit from daily living
aids.
The
keys to success are starting slowly and doing activities you enjoy. Start with
short walks, gradually building up to longer walks and other activities. Those
with limited mobility, such as seniors who are wheelchair-bound, can still find
ways to move their bodies. Senior centers and other community organizations
often offer classes for all ages and levels of mobility.
If
you need help making changes to your current eating plan, your doctor may refer
you to a registered dietitian, who can help you choose the right foods and
monitor your progress,” she adds. “In some cases, your doctor will prescribe
medication along with these lifestyle changes to lower LDL.
Dianna Malkowski is a Board Certified
Physician Assistant and Mayo Clinic trained nutritionist specializing in
diabetes, cancer, wound healing, therapeutic diets and nutrition support. She
serves on the board of professional advisers for The CareGiver Partnership and
enjoys working with patients and caregivers alike. Ask Dianna a
question.
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