Diet to prevent hyperlipidemia in the elderly

According to a survey by the National Institute of Nutrition, more than 50% of elderly Vietnamese people currently have dyslipidemia, the leading cause of death related to cardiovascular disease.

Elderly people are prone to high blood fat - Illustration photo

Why is it necessary to control blood lipids in old age?

According to MSc. Trinh Hong Son - Director of the Center for Nutrition Education and Communication, National Institute of Nutrition, hyperlipidemia (dyslipidemia) is a common condition in the elderly, often manifested through increased total cholesterol (≥ 5.2 mmol/L), increased LDL-C (also known as "bad cholesterol"), decreased HDL-C ("good cholesterol") and increased triglycerides.

"These are disorders that can lead to dangerous consequences such as atherosclerosis, high blood pressure, myocardial infarction, stroke or type 2 diabetes," said Dr. Son.

According to a survey by the National Institute of Nutrition, more than 50% of elderly Vietnamese people currently have dyslipidemia, the leading cause of death related to cardiovascular disease. Among preventive measures, diet is considered the most important modifiable factor, helping to effectively control this condition and support long-term treatment.

Nutritional principles to help the elderly control cholesterol

Reduce saturated fat and bad cholesterol

- Prioritize vegetable oils (peanut oil, soybean oil, olive oil), fatty fish (salmon, mackerel). Vegetable oils contain unsaturated fatty acids that help lower LDL-C and increase beneficial HDL-C.

- Limit: animal fat, chicken skin, organs, red meat, butter, fatty cheese, fried foods.

- You should eat fish 3-4 meals/week, especially small fish stewed until soft and eaten with the bones.

Increase foods containing soluble fiber

- Includes: oats, beans, green vegetables (cabbage, amaranth...), fruits (apples, oranges, grapefruit).

- Fiber helps "sweep" excess cholesterol from the digestive tract.

Every day you should eat ≥ 25g of fiber, equivalent to 300g of vegetables + 200g of ripe fruit.

Prioritize protein from plants and fish

- Replace red meat with: tofu, lentils, green beans, sesame, peanuts, fish.

- Vegetable protein is low in saturated fat and rich in antioxidants.

Reduce refined starches and simple sugars

- Reduce white rice, white bread, cakes, soft drinks, and candies.

- Replace with: brown rice, oats, sweet potatoes, corn, nuts.

Do not eat salty food - limit salt to < 5g/day

- Salt increases blood pressure, combined with dyslipidemia increases the risk of stroke.

Some daily menus to prevent hyperlipidemia - Photo: National Institute of Nutrition

The National Institute of Nutrition advises on some foods that help reduce blood fat - Photo: National Institute of Nutrition

Easy-to-follow practical guide for seniors

- Eat on time, enough meals, do not skip meals to avoid metabolic disorders.

- Divide meals into small portions (3 main meals - 2 side dishes), do not eat too much at a time.

- Choose low-fat cooking methods: steaming, boiling, braising, or soft cooking.

- Chew thoroughly and eat slowly to help with digestion and absorption.

- Light exercise 30 minutes every day: walking, yoga, slow cycling.

- Measure blood lipids periodically every 6 months. If there is a disorder, follow the doctor's treatment.

The elderly can completely control blood lipids thanks to a scientific , moderate and healthy diet. Consider each meal as an over-the-counter medicine - if you know how to choose the right food, prepare it properly and maintain an active lifestyle.

LINH HAN

Source: https://tuoitre.vn/che-do-an-phong-tang-mo-mau-o-nguoi-cao-tuoi-20251027201656432.htm