To manage blood lipids, the elderly should know how to eat "good fats" | Enjoy your silver age and protect your health

To manage blood lipids, the elderly should know how to eat "good fats" | Enjoy your silver age and protect your health

In order to control their indicators, many people with high blood lipids "cut off fat and meat". As a result, they went to the hospital for a review and found that although their triglyceride levels had dropped, their low-density lipoprotein cholesterol ("bad cholesterol") levels were still high, and they even suffered from anemia and sarcopenia. You must know that the culprit of elevated blood lipids is not only fat, but also endogenous fat converted into white rice flour in the body. Elderly people who want to control blood lipids should eat "good fats", increase protein intake, and enhance their physical fitness.

01 Choose high-quality grease

Avoid animal fats (lard, butter, butter, etc.), trans fatty acids (non-dairy fat, cocoa butter substitute, etc.), and repeated frying oils. It is recommended to eat olive oil, tea seed oil, flaxseed oil, perilla oil and other oils rich in monounsaturated fatty acids and omega-3 polyunsaturated fatty acids. The omega-3 fatty acid EPA in deep-sea fish oil is called a blood vessel scavenger.

Suggestions

It is best to prepare several kinds of oil at home. Oils with higher smoke points (such as olive oil, tea seed oil, rapeseed oil, blended oil, etc.) can be used for cooking; heat-labile oils (such as linseed oil, perilla seed oil, etc.) can be used for cold dishes or added to soups. Rotate a variety of oils.

02 "Rehabilitate" the egg yolk

One egg yolk contains approximately 200 milligrams of cholesterol. For most elderly people, the impact of cholesterol eaten through egg yolk on blood cholesterol is not as great as imagined. Egg yolk is rich in lecithin, which also helps emulsify fat and promote fat metabolism.

Suggestions

As long as you don't have a history of extremely high-risk cardiovascular and cerebrovascular diseases, eating one whole egg a day (with the yolk included) is safe and very beneficial.

03 Change the staple food

Even if you eat very lightly every day, but the staple food is mainly white rice and noodles, too many carbohydrates will be converted into triglycerides in the liver, and the blood lipid level will still not drop.

Suggestions

Change the staple food. Replace at least 1/3 to 1/2 of the white rice and pasta with whole grains such as oats, buckwheat, quinoa, mixed beans, and potatoes. Soluble dietary fibers such as beta-glucan in these whole grains can act like a sponge, absorbing cholesterol in the intestines and helping to excrete it from the body. Insoluble dietary fiber also prevents constipation and is beneficial to intestinal health.

Source: Public Health Magazine

Author: Gao Yuqi, assistant researcher at the Neurological Medicine Center of Beijing Millennium Monument Hospital Affiliated to Capital Medical University