If you’re above 50 and have high cholesterol, cut down on the intake of these types of beverages to help lower cholesterol.
Though genetics is one of the main reasons for having high cholesterol, lifestyle choices, such as what you eat and drink, also increase your chances of having high cholesterol levels. So if you’re above 50 and are diagnosed with high cholesterol or at risk of developing this disease, you need to know what dietary changes you ought to make right now to keep you fit and healthy.
High cholesterol = Abnormal levels of LDL, HDL, and Triglycerides in the blood.
“Genetics is partly the culprit in some cases, but your diet also has a large impact on your cholesterol levels,” explains Fitness Buffhq. “Certain nutrients and foods – such as fiber, unsaturated fats, vegetables, and fruits – can help reduce your LDL (bad cholesterol),” he says. “These nutrients and foods either directly reduce the number of cholesterol particles or attach to them so that they can be eliminated or blocked from getting absorbed.”
Oppositely, a higher intake of total calories, sugar, and saturated fats can ramp up the production of bad cholesterol (LDL) and triglycerides in your body and lower your levels of good cholesterol level (HDL).
Sugar is among the worst foods to consume when it comes to cholesterol, especially sugar-sweetened beverages. That’s because you are more likely to gulp down high amounts of sugar via drinks than consume it in foods.
“Diets high in sugar can reduce your HDL (good) cholesterol, increase your triglyceride levels, and jack up the production of LDL (bad cholesterol) in the liver,” says Fitness Buffhq.
Note: Remember, LDL = Bad, HDL = Good.
So, now you know why giving up sugary beverages is one of the best drinking habits to help maintain your cholesterol levels at healthy levels over 50.
Why you should give up sugar-sweetened drinks to lower your cholesterol over 50?
Fitness Buffhq explains drinking too many sugary beverages results in unfavorable changes in cholesterol levels over some time.
According to one large study, adults of age 50 and older who drank twelve ounces of sugar-sweetened beverages a day were 53% more likely to have high triglyceride levels and 98% more likely to have low HDL (good cholesterol) levels than those who didn’t drink them at all.
Tips To Replace Sugary Drinks
If you are habitual to sugary beverages such as lattes, bottled green juices (often loaded with sugar), and packaged orange juices, you don’t have to stop drinking them immediately. Instead, you may phase them out slowly to make the process easier and more sustainable.
I generally advise my clients to begin by substituting just one sugar-sweetened drink per day with water, unsweetened green tea, or black coffee. Then, once you’ve mastered this shift, try to repeat the same for another sugary beverage, and so on. Many people don’t like the taste of plain water. I advise adding a few mint sprigs and cucumber slices to water to make it more palatable.
Read this also: “What Drinks To Avoid For Lowering Cholesterol Levels“
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”