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As the body ages, we begin to lose our natural appetite. Many older people find it difficult to consume all the nutrients, including fats. This will help increase fat storage in the body, causing dangerous health problems such as metabolic heart disease, stroke, etc. So to keep your body healthy as you age, you need to Know how to choose healthy fats in each daily meal.1. What are healthy fats?
Consuming healthy fats is extremely important for everyone's health in general and the health of the elderly in particular. However, it is a fact that the metabolism of the elderly simply slows down with age. Healthy fats like polyunsaturated and monounsaturated fats help reduce the risk of overweight and obesity, cardiovascular diseases, and improve heart health.According to WHO, the total fat intake is recommended to be up to 30%, among which to limit the consumption of saturated fat (below 10%) and trans fat (below 1%).
Healthy fats are mostly unsaturated fats. They can be single bonds (monounsaturated) or multiple double bonds (polyunsaturated) in their chemical structure.
Monounsaturated and polyunsaturated fats help lower LDL cholesterol, increase HDL cholesterol (good cholesterol), protect against heart disease and stroke, fight some cancers and maintain structure cell structure.
Chất béo lành mạnh giúp giảm nguy cơ thừa cân béo phì, các bệnh tim mạch và cải thiện sức khỏe tim mạch
2. Should elderly people supplement with healthy fats?
As you age, even the healthiest people face arthritis, hearing loss, cataracts, muscle loss, memory loss, back pain, and changes in hormone levels. As the incidence of the disease increases, many older adults have to live with cardiovascular problems, cancer, osteoporosis, diabetes, or the onset of conditions such as Alzheimer's disease or Parkinson's disease. Therefore, a healthy diet is very important, it helps the body of the elderly to limit some diseases related to aging from occurring.Cardiovascular diseases in old age are closely related to their life expectancy. A healthy heart will help the elderly reduce the risk of stroke - one of the second leading causes of death in the elderly group. To avoid that risk, the elderly need regular exercise and a healthy diet in parallel.
A diet reduced in saturated fat and enhanced with unsaturated fats is good for the heart of the elderly and is the first choice for the elderly.
2.1 Choose foods that contain healthy fats Different types of fatty fish such as:
C salmon ; Herring; Mackerel . When preparing food, use oils that contain healthy fats such as:
Olive oil ; Canola oil; Sunflower oil; Rapeseed oil; Sesame oil; Soybean oil; Flaxseed oil ; Most vegetable oils; Butter. Polyunsaturated Omega-6 fatty acids can be found in:
Vegetable oils; Soybean oil; Corn oil; Safflower oil. Polyunsaturated Omega-3 fatty acids can be found in:
Vegetable oils; Soybean oil; Canola oil; Walnuts. Use small amounts of nuts as a snack, salad dressing or dressing...
Một số loại thực phẩm giàu Omega-3
Ice cream; Meat has more fat; Processed meat; Canned coconut milk or cream; Some frozen desserts such as ice cream; Certain desserts and bakery products; Most deep-fried foods, like French fries; Cheese and foods containing a lot of cheese. When processing food try to limit:
Pork loin; Chicken breast; Grilled sirloin or steak; Round roasting inside and outside; Lean poultry. Wild animals such as: venison, bison
Some processed foods are made with ingredients that are high in saturated fat. Use food labels to compare products. Choose those with little or no added saturated fat.
Một số thực phẩm chế biến được làm từ các thành phần có nhiều chất béo bão hòa
Chicken skin => Skinless chicken; Avocado = > Maximum restriction; Chocolate Cookies => Plain Cookies; Minced meat => Meat cut into bite-sized pieces; Whole milk => Semi-skimmed, 1% or low-fat milk. Always keep in mind the recommended maximum daily intake of saturated fat in the diet is 20 grams for women and 30 grams for men.
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References: nutrition.org.uk, webmd.com, stylecraze.com
