Secrets to preventing hyperlipidemia in the elderly

Hyperlipidemia is one of the most common disorders in the elderly and is also a leading cause of cardiovascular disease, stroke and type 2 diabetes. However, the good news is that by simply changing eating habits, the elderly can completely control blood lipids and prevent dangerous complications.

Master Trinh Hong Son - Director of the Nutrition Education and Communication Center, Institute of Nutrition, said: "Diet is the most effective intervention factor to regulate dyslipidemia. A balanced menu, low in saturated fat and high in fiber not only helps control cholesterol but also strengthens resistance, supports the cardiovascular and digestive systems".

This expert recommends that the elderly should reduce saturated fat and bad cholesterol, replace animal fat with vegetable oils such as peanut oil, olive oil, soybean oil; increase the intake of marine fish containing omega-3 such as salmon, mackerel, herring. Maintaining 3-4 fish meals per week has the effect of lowering LDL-C ("bad cholesterol") and increasing HDL-C ("good cholesterol").

At the same time, the elderly need to supplement a lot of soluble fiber from green vegetables, beans, oats and fresh fruits. Fiber acts as a "broom" to sweep away excess cholesterol in the digestive tract, helping to reduce the absorption of bad fat into the blood. An ideal diet should have at least 300g of vegetables and 200g of ripe fruit per day, equivalent to about 25g of fiber.

Protein also plays an important role but it is necessary to choose safe sources. Experts recommend prioritizing vegetable protein and fish, limiting red meat, organs, chicken skin and fried foods. Protein from tofu, lentils, sesame, peanuts is not only low in fat but also contains many antioxidants, helping to prevent atherosclerosis.

In addition to reducing fat, cutting down on refined starch and simple sugars is a principle that cannot be ignored. White rice, cakes, carbonated soft drinks or white bread should be replaced with brown rice, oats, sweet potatoes, and whole grains. At the same time, limit salt to less than 5g/day to avoid high blood pressure - the leading risk factor associated with dyslipidemia.

According to Master Trinh Hong Son, a simple, easy-to-apply menu suggested for the elderly includes: Breakfast with oatmeal porridge with unsweetened milk, 1 ripe banana; Lunch with brown rice, steamed mackerel with ginger, boiled vegetables and pumpkin soup; Dinner with green bean porridge with tofu, stir-fried vegetables with olive oil.

Between meals, you can add unsweetened yogurt, carrot-orange juice or a few walnuts.

Foods considered “gold” in preventing hyperlipidemia include: oats, garlic, olive oil, tofu, apples, grapefruit, flaxseed, walnuts - all rich in antioxidants and help lower cholesterol naturally. On the contrary, the elderly should avoid processed foods such as sausages, bacon, fast food, cakes, margarine.

In addition to nutrition, daily exercise is an important “medicine” to help the body maintain a stable metabolism. Elderly people should walk, cycle slowly, and practice yoga for about 30 minutes a day to increase circulation and control weight. Regular blood lipid testing every 6 months also helps detect abnormalities early for timely intervention.

Master Trinh Hong Son emphasized: “Elderly people should not consider dieting as a form of asceticism, but should consider each meal as a medicine. Eating right, eating enough and exercising regularly is the most sustainable way to prevent dyslipidemia.”

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