The Impact of Writing on Aging

Yes, some high cholesterol foods are worth indulging in and beneficial for your health. So, dont pass on the eggs or the full-fat yogurt if you want a nutrition boost. But there are others that should be passionately avoided, like processed meats. These high cholesterol foods can raise your risk for serious health conditions like heart disease.Some confusion abounds about the cholesterol contained in foods, often called dietary cholesterol. Not all dietary cholesterol is bad, and in fact, it is often good for you and packed with nutrition. So dont drop and run when you see a food containing cholesterol. Instead, pause and consider what type of food it is.Here are 7 high cholesterol foods to enjoy and 4 to avoid in the name of good health.Foods 1-7: Healthy High Cholesterol Foods to Enjoy1. EggsDespite all the bad publicity, eggs are a highly nutritious source of protein. But along with all the nutrients you also get about 207 mg of cholesterol per large egg. This is why the media began advising people to avoid them. But the bad press isnt deserved.According to researchers, despite the dietary cholesterol in eggs, they dont raise LDL (or bad) cholesterol and may increase HDL (or good) cholesterol which is great for heart health. While other research suggests its possible for eggs to raise LDL, its generally accepted that 1-2 eggs daily are safe and not problematic for cholesterol levels.2. CheeseWhile cheese is often promoted as a food to be avoided, its still an excellent source of calcium and other nutrients. The reluctance to consume this dairy produce lies in the 20 mg of cholesterol contained in one slice of Swiss cheese, for example.One study found that eating 3 ounces of full-fat cheese every day for 12 weeks didnt raise LDL cholesterol even though this is considered a high intake level for cheese.3. ShellfishShellfish like crab, clams, and shrimp provide large doses of protein, iron, B vitamins, and selenium. This type of seafood is also high in dietary cholesterol. A 3-ounce serving of canned shrimp packs 214 mg of cholesterol. Despite this, shellfish has a very positive impact on your cardiovascular health and may even improve your cognitive and visual health. Rather than clog your arteries with cholesterol, shellfish may actually have a positive impact on your arteries.4. Pasture-Raised SteakPasture-raised steak is an excellent source of protein, vitamins, and minerals. Why pasture-raised? Beef cows raised in pastures produce meat that contains less cholesterol and more omega-3 fatty acids, which help lower inflammation.Red meat is high in saturated fat, making it more likely to raise LDL cholesterol levels. Choosing pasture-raised over feedlot beef is better for your heart health. A 4-ounce serving of pasture-raised steak has 62 mg of cholesterol, while the same size feedlot steak has 100 mg. Most people eat steak that is two or three times this serving size.5. Organ MeatsOrgan meats, like heart, liver, and kidney, are very nutritious but high in cholesterol. Nutrients like the antioxidant CoQ10, iron, zinc, and vitamin B12 are all contained in chicken hearts. And eating just one cup provides 351 mg of cholesterol.Youre better off eating unprocessed meats, including organ meats, in moderation than consuming them sparingly. This means eating some unprocessed red meat is actually more beneficial to your health overall. Most of our modern battles with cholesterol are grounded in our overconsumption of red meat, processed meat, and other processed foods.6. Full-Fat YogurtOne cup of full-fat yogurt contains 31.8 mg of cholesterol along with several nutrients. But dont let the notable dietary cholesterol keep you from enjoying your daily portion of yogurt. According to research, eating more full-fat fermented dairy products reduces LDL cholesterol instead of raising it. It also lowers blood pressure and your risk of stroke, heart disease, and diabetes.7. SardinesNot only are sardines a convenient source of protein, but theyre also packed with nutrients. A 3.75-ounce can of sardines has 131 mg of cholesterol. But it also contains 137% of the daily value for vitamin B12, 63% of vitamin D, and 35% of calcium. Thats a lot of nutrition and a nice load of dietary cholesterol. Despite the cholesterol, sardines have only 1.5 mg of saturated fat.Foods 8-11: High Cholesterol Foods to AvoidSome high cholesterol foods are harmful to your health instead of beneficial. Here are 4 high cholesterol foods to avoid.8. Deep-Fried FoodsIts worth avoiding foods like deep-fried meats and cheese. Theyre high in cholesterol, calories, and may contain trans fats. This combination can increase your risk of heart disease and negatively affect your health in several ways. Eating too much fried food can also increase your risk of heart disease.9. Fast FoodFast food has a bad rap for a good reason. It continues to be a major risk factor for chronic conditions like obesity, diabetes, and heart disease. If you eat a lot of fast food, youre likely to have more belly fat, higher cholesterol and blood pressure, and unstable blood sugar.10. Processed MeatsHigh cholesterol, processed meats like bacon, sausage, and hot dogs should be eaten sparingly. According to one review, just eating an additional 2-ounce serving of processed meat per day produced a 42% higher risk of developing heart disease.11. DessertsThere is a reason theyre so tasty. Theyre loaded with all the bad stuff we hate to love. Desserts like cakes, cookies, ice cream, pastries, and other sweet treats are laden with calories, unhealthy fats, and added sugars. And of course, theyre high in cholesterol.These foods lack necessary nutrients like vitamins, minerals, healthy fats, and protein. They also contain high levels of added sugar that cause obesity and diabetes which can lead to increased cholesterol and heart disease.What Is Cholesterol?Its a waxy substance produced in our bodies and also found in animal products like eggs, dairy, and meat. Cholesterol serves a purpose and is necessary for healthy bodily function. It aids in hormone production, bile production (needed to digest fats), and vitamin D absorption.Your liver makes cholesterol for your bodys use, but you can also take on dietary cholesterol when you eat animal products. Dietary cholesterol is the cholesterol you eat rather than producing naturally. HDL or good cholesterol helps your body process and pass excess cholesterol. LDL or bad cholesterol is what facilitates plaque buildup in your arteries.If you eat extra cholesterol, your body will produce less. The reverse is also true. If you dont eat much cholesterol, your body will increase production to ensure it has what it needs.Is Dietary Cholesterol Bad for Your Health?According to research, dietary cholesterol isnt your enemy. It doesnt significantly raise cholesterol levels in your body. In the general population, no link between dietary cholesterol and heart disease has been found. But it can slightly elevate your cholesterol levels, which isnt an issue for most people.Even in large amounts, most of the population doesnt react to dietary cholesterol. Some people, however, are more affected by cholesterol in foods and are more susceptible to elevated levels.Surprisingly, dietary cholesterol may even improve your LDL-to-HDL ratio, which is the best indicator of your heart disease risk. But its important to remember that just because dietary cholesterol may not be as harmful as you thought, those high-cholesterol foods arent always healthy. So, enjoy your full-fat yogurt in moderation but avoid deep-fried foods. Both contain dietary cholesterol, but one is far healthier than the other.Saturated Fat Linked to High CholesterolThe real enemy seems to be too much saturated fat which triggers your body to make cholesterol even if you dont need it. Even if a food contains no dietary cholesterol, the saturated fat in that food contributes to your daily unhealthy fats intake. Too much can raise your cholesterol.So if youre concerned about high cholesterol, watch labels for the amount of saturated fat youre eating. Choose foods that are lower in saturated but also contain other nutritional benefits. For example, choose a serving of whole milk yogurt over unhealthy desserts.Tips for Lowering Your CholesterolHigh LDL cholesterol can build up in your arteries and increase your heart disease risk. But you can make lifestyle changes to lower elevated cholesterol.Eat more fiberBe more activeLose weightEat more produceStop smokingAnd remember to avoid the four big cholesterol-raising foods: deep fried food, fast food, processed meats, and most desserts. These foods arent harmful because of the dietary cholesterol they contain but because of the high amounts of saturated fats with little other nutritional benefit. Its okay to eat something saturated. So you dont have to avoid dessert every evening. Just be mindful of your daily choices. The average man should consume no more than 30 grams of saturated fat daily to maintain health, and the average woman should have no more than 20 grams.

What can you do if you want to live to be 100? Its more than just good genes and luck (although they certainly help). Your longevity isnt entirely random. Certain habits can add years to your life (or subtract them). If you want to join the centenarian club, it may only take a few adjustments. A new study highlights key habits that increase that maximize your time on earth and decrease health risks that could detract years. Even more interesting is that it doesnt seem to matter whether youre young or old, implementing these habits now can help you live to be 100. The research focused on those who were 80 and above. So, here is the scoop on living longer, even if you think its too late.1. Get Regular ExerciseExercise is the most important factor in living to age 100 or extending your life as much as possible, increasing your odds by 31 percent. Any amount of activity helps, but its best to shoot for moderate exercise for 30 minutes, five days per week.Its generally recommended that at least two of these sessions are strength-training and the other days cardio. If only three days a week works for you, then incorporate that into your schedule. If you dont think you can maintain a strength-training routine, then stick to cardio. The idea is that you keep your body moving, prevent disease, manage weight, and prolong life.2. Dont SmokePerhaps this is obvious, but smoking will only subtract years from your life. In fact, you have a 25 percent higher chance of becoming a centenarian if youve never smoked. But stopping is still worth it, adding years to your life in most cases. Carcinogens in cigarettes and related products dramatically increase cancer risk and the likelihood of developing lung diseases and other health problems that impact longevity.3. Eat Mostly VeganThe key here is the word mostly, which means you are eating a plant-based diet but may have very limited amounts of dairy and meat. Fish is limited to a maximum of three times per week with a focus on varieties high in Omega fats like salmon, cod, trout, shrimp, clams, sardines, and anchovies. Dairy is consumed sparingly as is poultry, pork, and red meats.Eating mostly plant-based foods can reduce disease-causing inflammation, because produce is rich in antioxidants and inflammation-fighting nutrients. These diets are also high in fiber, which keeps inflammation at bay. On the contrary, dairy products and meats are known to trigger inflammation and are often consumed regularly and in larger quantities.Its best to increase plant-based food until you find a level of comfort that is sustainable. There is no need to make drastic changes that you cant maintain over time. Find your threshold and begin implementing more produce and less meat and dairy. Doing so will increase the likelihood of seeing your 100th birthday.4. Eat Less ProteinThis advice might sound strange since everywhere were told to eat more protein to lose weight, prevent diabetes, and maintain muscle mass. This is all true but exactly how much protein you need should be well defined. If you are under 65, you dont need to go all-out on protein. In fact, its not recommended if you want to extend your life.What does a low protein intake look like? For younger folks, it means eating between 0.31 and 0.36 grams of protein per pound of body weight. So if you weigh about 130 pounds, youll need 40-47 grams per day. If youre about 200 pounds, youll need 60-70 grams per day. So, its not exactly low in the sense of foregoing protein at meals. But it does mean that loading up with more than this isnt exactly healthy. More isnt always better. Dont make all your meals about protein. You may find youre consuming far more than you need.But after age 65, you should push this limit a bit more and eat more lean protein than when you were younger. Its common for your appetite to be less, but be sure youre still getting the protein you need. Lean protein includes eggs, beans, nuts, and legumes. Dairy also works, but if you want to maintain a plant-based diet, look for protein-rich plant-based products. You can also try sheep or goat milk products that can provide protein with fewer inflammatory effects.5. Minimize Saturated FatsThis will naturally be the case if youre following a plant-based or vegan diet. Saturated fats are primarily contained in animal products like meats (especially red meats), dairy products, and many processed foods, especially baked goods and snack foodsMinimizing saturated fats not only helps your waistline, it keeps your cholesterol and blood pressure down. High cholesterol and blood pressure cause many age-related diseases like heart disease and diabetes. These common illnesses seriously impact longevity.6. Eat Whole Grains and Reduce SugarChoose whole grains over food products made with heavily processed white flour. This extends your life by reducing the likelihood of obesity, diabetes, and related diseases. Whole grain food products are less processed, leaving most of the edible parts of the grain intact. Not only do you derive nutrition and fiber from these whole grains, you also digest them more slowly, giving your body time to break them down into sugar gradually.Your body easily digests processed white flour and rapidly outputs into your bloodstream as sugar, ultimately causing weight gain and diabetes over time. This is no good if you want to live to see your 100th year.Rapid Aging in Your 40s and 60sTwo rapid bursts of aging happen in a human lifespan. One occurs at about age 44 and the other at about age 60. Science calls these periods major biomolecular shifts that can seriously impact health. These times of rapid aging mark points of dramatic change in your mid-forties and early sixties, especially in the latter.In your sixties, your immune system declines which means youre more susceptible to cancer and infections. You also have a greater chance of developing heart disease during this time, as high blood pressure and cholesterol progress to other conditions.A more rapid decline in your sixties isnt surprising, but a steep decline in your forties could be concerning. Its possible that the rapid aging in your forties is linked to lifestyle habits, as the general population has become more sedentary with diets high in saturated fats and light on nutrient-rich produce. This is also a time of high stress with higher divorce rates, family and work pressures, weight gain, and other facts that take a toll on your body.Its Never Too Late to Lengthen LifespanIf youve hit your 40s, 60s, or even 80s, you can still take steps to reverse the aging process.Making healthy changes now, even if youre in your eighties, can make a notable impact on your health and length of days. Adding walking to your daily routine and improving your diet can extend your life. Its also important to avoid gaining weight to avoid diabetes and high blood pressure.If youre in your 40s, you can also benefit from improving muscle mass, which means adding that strength-training into your exercise routine. And now is the time to start watching your cholesterol and minimize alcohol consumption. Your metabolism has started to slow, which means youll need to be more vigilant about gaining weight.If youve been slow to change your lifestyle habits, it may be time to make those adjustments and still see the effects. 

If you work for a midsize or large company, you may soon be able to review your employee benefits package, as we are entering the open enrollment season. So, consider your options carefully, with an eye toward making changes appropriate for your needs.             Here are some of the key areas to look at:             Retirement plan  Depending on your employer, you could change your 401(k) or similar retirement plan at any time of the year, but you might want to use the open enrollment season to review your contribution amounts. If your salary has gone up over the past year, you might want to boost your pre-tax contributions (including catch-up contributions beginning at age 50). At a minimum, try to put in at least enough to earn your employers match, if one is offered. At the same time, look over how your contributions are allocated among the various investment options in your plan. Youll want your investment mix to reflect your goals, risk tolerance and time horizon.              Life insurance  If your employer offers group life insurance at no cost as an employee benefit, you may want to take it but be aware that it might not be enough to fully protect your family should anything happen to you. You may have heard that you need about seven to 10 times your annual income as a life insurance death benefit, but theres really no one right answer for everyone. Instead, you should evaluate various factors including your mortgage, your income, your spouses income (if applicable), your liabilities, the number of years until your retirement, number of children and their future educational needs to determine how much insurance you need. If your employers group policy seems insufficient, you may want to consider adding some outside overage.             Disability insurance  Your employer may offer no-cost group disability insurance, but as is the case with life insurance, it might not be sufficient to adequately protect your income in case you become temporarily or permanently disabled. In fact, many employer-sponsored disability plans only cover a short period, such as five years, so to gain longer coverage up to age 65, you may want to look for a separate personal policy. Disability policies vary widely in premium costs and benefits, so youll want to do some comparison shopping with several insurance companies.             Flexible spending account  A flexible spending account (FSA) lets you contribute up to $3,200 pre-tax dollars to pay for some out-of-pocket medical costs, such as prescriptions and insurance copayments and deductibles. You decide how much you want to put into your FSA, up to the 2025 limit. You generally must use up the funds in your FSA by the end of the calendar year, but your employer may grant you an extension of 2 months or allow you to carry over up to $640.              Health savings account  Like an FSA, a health savings account (HSA) lets you use pre-tax dollars to pay out-of-pocket medical costs. Unlike an FSA, though, your unused HSA contributions will carry over to the next year. Also, an HSA allows you take withdrawals, though they may be assessed a 10% penalty. To contribute to an HSA, you need to participate in a high-deductible health insurance plan.              Make the most of your benefits package it can be a big part of your overall financial picture.  Chad Choate III, AAMS828 3rd Avenue WestBradenton, FL 34205941-462-2445chad.chaote@edwardjones.com This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.Edward Jones, Member SIPC