
文章指出,控制血脂不仅要减少肥肉摄入,还需注意精米白面转化的内源性脂肪。老年人应选择富含单不饱和脂肪酸和ω-3多不饱和脂肪酸的油脂如橄榄油、茶籽油等,适量食用蛋黄以获取卵磷脂益处,并用燕麦、荞麦等粗粮替代部分精白米面,以增加可溶性膳食纤维吸附胆固醇并促进排出。
AI-generated summary
许多高血脂人群采取断油断肉的方式控制血脂,但发现甘油三酯虽降而低密度脂蛋白胆固醇仍高,甚至出现贫血和肌少症,提示单纯限制脂肪摄入不足以全面改善血脂状况。
管理血脂,老年人要会吃“好脂肪” | 享银龄 护安康
为了控制好指标,很多高血脂人群“断油断肉”,结果去医院复查,发现甘油三酯水平虽然降了,但低密度脂蛋白胆固醇(“坏胆固醇”)水平还是高,甚至还患上了贫血和肌少症。要知道,血脂升高的元凶不仅仅是肥肉,更是精米白面在体内转化成的内源性脂肪。想要控制血脂的老年人要会吃“好脂肪”,增加蛋白质摄入,增强自身体质。
01 选择优质油脂
避开动物油(猪油、牛油、黄油等),反式脂肪酸(植脂末、代可可脂等),反复煎炸油。推荐吃橄榄油、茶籽油、亚麻籽油、紫苏油等富含单不饱和脂肪酸和ω-3多不饱和脂肪酸的油脂,深海鱼油中的ω-3脂肪酸EPA被称为血管清道夫。
建议
家里最好多备几种油,烟点较高的油(如橄榄油、茶籽油、菜籽油、调和油等)可用来炒菜;不耐热的油(如亚麻籽油、紫苏籽油等)用来做凉拌菜或加在汤中。多种油轮换着吃。
02 为蛋黄“平反”
一个蛋黄大约含有200毫克胆固醇,对大多数老年人来说,通过蛋黄吃进去的胆固醇对血液中胆固醇的影响,并没有想象中那么大。蛋黄含有丰富的卵磷脂,还有助于乳化脂肪,促进脂肪代谢。
建议
只要没有极高危的心脑血管病史,每天吃一个全蛋(连蛋黄一起吃),是安全且非常有益的。
03 主食换一换
即使每天吃得很清淡,但主食以精白饭面为主,过多的碳水化合物会在肝脏内转化成甘油三酯,血脂水平照样降不下来。
建议
把主食换一换,至少将1/3~1/2的白米饭和面食,换成燕麦、荞麦、藜麦、杂豆、薯类等粗粮。这些粗粮里的β-葡聚糖等可溶性膳食纤维能像海绵一样,吸附肠道内的胆固醇,并帮助将其排出体外。不可溶的膳食纤维还可预防便秘,有益于肠道健康。
来源:《大众健康》杂志
作者:首都医科大学附属北京世纪坛医院神经医学中心助理研究员 高钰琪

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