Aging is a natural process and can cause changes in health. Cholesterol is a fat-like substance that is naturally produced by the body and taken in through foods like meat, eggs and dairy products. Monitoring intake of dietary cholesterol throughout the lifespan to maintain normal blood cholesterol levels is important because high cholesterol can lead to serious health problems.
Cholesterol
There are two types of cholesterol—low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often considered “bad” because it can cause cholesterol to buildup in the arteries which narrows arteries and affects blood flow to the heart and brain. Overtime this can lead to a heart attack, stroke or heart disease. HDL is often referred to as “good” because it helps rid the body of excess cholesterol.
Normal Values
According to the University of Maryland Medical Center (UMMC) total cholesterol should be below 200 mg/dL. Cholesterol above 200 is considered borderline high and cholesterol above 240 is high. LDL should be between 100-129 mg/dL and below 70 mg/dL for people with heart disease. High LDL is anything over 130 mg/dL. HDL is optimal above 60 mg/dL. HDL between 40-59 mg/dL is acceptable but HDL below 40 mg/dL is considered poor.
Aging Effects
According to the National Heart Lung and Blood Institute (NHLBI) LDL levels naturally rise in men and women as they age. Women generally have lower cholesterol than men but after menopause their LDL levels are usually higher than most men.
Diet
The NHLBI encourages seniors with high cholesterol to make dietary changes to lower cholesterol. Cholesterol is only in animal products so eating a plant-based diet rich in fruits, vegetables and grains can help reduce cholesterol intake. Limiting saturated and trans-fats, eating fiber-rich foods and maintaining a healthy weight through diet and exercise can also help lower LDL cholesterol. Saturated and trans-fats are found in butter, lard, margarine, shortening and cream and are often used in baked goods, fast foods and processed foods. Fiber-rich foods include fruits, vegetables and whole grains like brown rice, 100 percent whole wheat bread, barley and oats.
The best way to maintain a healthy weight is to monitor calorie intake because eating too many calories can lead to weight gain. Overweight individuals can moderately reduce their calorie intake by eating foods that are naturally low in calories and fat like fruits, vegetables, grains, low-fat dairy products and lean proteins. Eating smaller portions and exercising regularly is also essential to successful weight loss.
Physical Activity
Physical activity can help raise HDL and support weight maintenance and weight loss. The NHLBI recommends 30 minutes of moderate-intensity activity a day. Examples of appropriate activities include brisk walking or jogging, swimming, biking, competitive sports, aerobics and dancing. Individuals who are unable to be active for 30 minutes at one time can still benefit from short cycles of activity multiple times throughout the day.
Recommendations
The National Institutes of Health recommends that people check their cholesterol every five years after age 20 because high cholesterol is often undetectable until serious health problems arise. Prescription medications can help lower cholesterol but therapeutic lifestyle changes like diet and exercise are usually the first step in managing high cholesterol.
