Summer is here, and with it comes delicious cookouts and refreshing treats. But did you know some summer foods can actually help keep your heart happy? While indulging is OK, focusing on healthy choices and moderation are key. Explore 5 tasty options you can add to your diet, and discover how Presidio Home Care can support your healthy lifestyle goals this season.

What is Cholesterol?

First thing’s first. What exactly is cholesterol and what does it do? To put it simply: Cholesterol is a waxy, fat-like substance your body produces and is also present in animal-based foods like dairy and beef. Cholesterol itself isn't quite the villain some make it out to be. It circulates in the blood, and we use it for vital bodily functions such as building cells, making hormones and producing vitamin D. However, if there’s an excess of cholesterol, where deposits start to accumulate in your blood vessels, it can lead to blockages that can cause a heart attack or stroke. 

There are two main types of cholesterol. The first, is referred to as the low-density lipoprotein cholesterol (LDL). Known as the “bad” cholesterol, LDL builds up in the arteries — restricting blood flow — and causes a heart attack or stroke. The lower your LDL cholesterol reading, you lower the risk of experiencing these conditions. 

The second type is known as high-density lipoprotein (HDL) cholesterol, or the “good” cholesterol. This type acts as a clean-up crew by shuttling cholesterol back to the liver, which then flushes it from the body and, in doing so, keeps it from building up as plaque in your arteries. Unlike the LDL, having a higher level of HDL cholesterol is ideal because it helps reduce the risk for cardiovascular disease. When your health provider tests your cholesterol via blood test, they’ll also look at triglycerides levels. Triglycerides are a type of fat found in the blood, and can also build up in your arteries if circulating in high numbers. 

If left untreated, high cholesterol can lead to a higher risk of:

• Cardiovascular disease

• Stroke

• Diabetes

• Artery disease

• High blood pressure

The Skinny on Cholesterol Levels

Having high cholesterol doesn’t necessarily indicate that a person is consuming excess amounts of saturated fat, or suffering from other health conditions. In fact, some people have high cholesterol by default simply because of their genes — a condition referred to as familial hypercholesterolemia. However, in many cases, elevated numbers might necessitate a few lifestyle changes. 

Like with most health conditions, exercise and diet will play a huge role in keeping numbers in check. A report from the Journal of the American College of Nutrition found a connection between a healthy diet and positive cholesterol markers like HDL ("good" cholesterol) and total cholesterol. In simpler terms, eating well can significantly improve your cholesterol numbers, which reduces your risk of heart disease.

Seasonal eats to add to your list this summer

1. Berries  – When we think of summer, what’s better than biting into a sweet berry on a hot day? Easy to transport, prep and store, berries are a good source of fiber, vitamin C, folate and antioxidants, which may help regulate blood pressure and boost your HDL. Fresh or frozen, these versatile fruits pack a nutritious punch, and can be added to smoothies, salads and more. (Example: Blueberries, blackberries, raspberries, strawberries and boysenberries)

2. Avocado –Research suggests the fiber from this trendy fruit can improve HDL cholesterol levels and the quality of LDL cholesterol. Rich in monounsaturated fatty acids, adding just two servings of avocado every week to a heart-healthy diet can lower your risk of heart disease. But before you start dipping high-fat corn chips into that bowl of guacamole, consider using vegetables as the healthier alternative, or add slices of avocado to sandwiches and salads. 

3. Asparagus – Packed with potassium, this versatile vegetable can help lower blood pressure, and thanks to its fiber content, can lower cholesterol, too. Potassium helps lower blood pressure by flushing out excess sodium that can raise blood pressure. It also helps relax the tension in your blood vessel walls, allowing for smoother blood flow and reduces the pressure exerted on the vessels.

4. Zucchini – Rich in potassium, zucchini may also help lower blood pressure. Overall, zucchini packs plenty of nutrients and antioxidants, and thanks to pectin (a type of soluble fiber), appears particularly effective at reducing total and “bad” LDL cholesterol levels. 

5. Watermelon – Swap sugary treats for a refreshingly sweet alternative: watermelon! This hydrating fruit boasts lycopene, which has been linked to lowering cholesterol levels. Additionally, watermelon contains citrulline, an amino acid that may help your blood vessels relax and lower blood pressure by potentially increasing nitric oxide in your body. Packed with other heart-friendly nutrients like magnesium, potassium, and vitamins A, B6, and C, watermelon is a delicious way to support overall health and well-being.

Remember, incorporating these delicious summer foods is just one part of the picture.

To truly optimize your cholesterol levels, it's important to minimize your saturated fat

intake and increase activity levels. Saturated fat is found in red meat (beef, pork and

lamb), processed meats (like sausage), full-fat dairy products (cream, whole milk and

butter), and tropical oils like palm and coconut. 

Did you know exercise can be your secret weapon for better cholesterol? Regular physical activity, especially moderate-intensity workouts, helps increase HDL, the "good" cholesterol that fights off the bad stuff. With your doctor's green light, aim for at least 30 minutes of exercise most days of the week, or shorter bursts of vigorous activity. More activity can help you achieve or maintain a healthy weight.

Lowering Cholesterol with Presidio Home Care

Starting a new health journey can feel daunting, especially when it comes to meal

planning, grocery shopping or even finding the motivation to exercise. That's where

Presidio Home Care Aides can step in. Our friendly and supportive aides can assist you

or your loved one every step of the way — from navigating healthy grocery options to

preparing delicious meals or even providing gentle encouragement to get moving. Contact us today to learn more.