Wang Dabo, 73 years old, has long suffered from coronary heart disease and hypertension, always depending on medication to control his condition and maintain relative stability.
About half a year ago, he suddenly experienced symptoms of angina and needed urgent rescue. After examination, it was found that his blood lipids were high, and the doctor advised him to reduce the intake of animal fats to control his blood lipids.
After discharge, Wang Dabo actively sought dietary methods to lower his blood lipids. By chance, he learned about the “vegetable-tofu diet method,” which is said to have a significant effect on lowering blood lipids and can even restore blood lipids to normal levels.
So, Wang Dabo began to insist on only eating vegetables and tofu, refusing to intake any animal-based foods, not even eggs.
However, just one month later, he frequently experienced symptoms like dizziness, nausea, insomnia, and even felt unsteady when standing. After going to the hospital for examination, he was diagnosed with hypoalbuminemia, hyponatremia, and malnutrition, needing urgent hospitalization to prevent cerebral edema, which could lead to brain herniation and respiratory failure, threatening his life.
The doctor deduced that the culprit causing him to be hospitalized was his dietary habits. Wang Dabo began to question, isn’t it said that a vegetarian diet is beneficial for lowering blood lipids? Why did he end up in the hospital because of it?
Can lowering blood lipids by only eating vegetables and tofu?
Actually, as age increases, the body’s metabolism gradually decreases. To prevent and control chronic diseases such as high blood lipids and hypertension, reducing the intake of animal meats is indeed necessary. However, excessive extremes, completely avoiding meat intake, may lead to a series of health problems.
Firstly, meat is a major source of protein, and protein is an important component of various cell tissues in the human body. Protein deficiency may lead to problems with skin, bones, muscles, the brain, especially for the elderly, protein deficiency may trigger osteoporosis, muscle atrophy, poor digestion, skin aging, and other issues.
Secondly, anemia is a common health issue in people over 60, particularly related to malnutrition. Severe anemia greatly reduces patients’ quality of life, even mild anemia can lead to long-term fatigue, mental exhaustion, joint pain, and breathing difficulties. Anemia is closely linked to acute myocardial infarction, decreased cognitive abilities, and high mortality rates.
Moreover, as age increases, muscle loss becomes a common phenomenon, increasing the risk of osteoporosis. Twenty percent of the human body’s muscle tissue is composed of protein, and long-term insufficient meat intake may accelerate muscle loss.
Therefore, for older individuals, it is wise to moderately include meat in each meal, but the premise is to consume meat scientifically and reasonably.
How do middle-aged and elderly individuals eat meat scientifically?
Scientific meat consumption has important nutritional principles. Firstly, ensure an adequate intake of meat and legume foods. According to the “Dietary Guidelines for Chinese Elderly (2022),” older individuals should intake a certain amount of meat and soy foods in each meal, with a daily intake of 120-150 grams, including fish and poultry meat at 40-50 grams. Additionally, it is recommended to drink 300-400 milliliters of milk and dairy products daily to supplement protein.
When choosing meat, priority should be given to two types of meat, namely fish and poultry.
Firstly, fish is rich in protein and low in fat content, especially abundant in beneficial unsaturated fatty acids that promote cholesterol metabolism, prevent lipid accumulation, and help lower blood lipids. Furthermore, fish has less connective tissue fibers, tender meat, and is easy to digest, particularly suitable for elderly individuals with weakened chewing and swallowing abilities.
Secondly, poultry meat is also an ideal choice due to its high protein content. Most poultry meats are lean, with low fat content, especially chicken breast.
Poultry meat is rich in various vitamins and minerals, such as vitamin B6, vitamin B12, iron, zinc, and selenium, crucial for the nervous system, immune system, and blood health.
Therefore, it is recommended to consume 40-50 grams of poultry and fish meat daily to meet the required protein intake.
How can middle-aged and elderly individuals effectively lower blood lipids?
High blood lipids are closely related to individual dietary habits and lifestyle. To restore ideal physiological values, the key lies in adjusting the diet, following the principle of “less of one and more of another.”
Firstly, reduce the intake of “bad fats.” Excessive consumption of saturated fats in food will raise cholesterol and triglyceride levels in the body, increasing the risk of cardiovascular diseases. It is recommended to replace animal fats with plant oils, minimize consumption of fried foods and fatty meats, and choose more quality meats like chicken and fish. Additionally, excessive consumption of high-sugar foods such as cakes and steamed buns can also raise triglyceride levels.
Secondly, increase the intake of “plant sterols.” Plant sterols are widely present in higher plants, and research shows that they can reduce the body’s absorption of cholesterol in the intestines, helping to control blood lipids. Flaxseed oil, corn oil, olive oil, peanut oil, and other plant oils are rich sources of plant sterols. Nuts like cashews, almonds, and pistachios (in moderate amounts due to high calorie content), as well as vegetables and fruits like cauliflower, oranges, bananas, apricots, and avocado are also good sources of plant sterols.
In addition to dietary aspects, smoking cessation and alcohol limitation should also be noted. Alcohol promotes the synthesis of cholesterol in the body, so it is advisable to avoid alcohol consumption. Furthermore, ensuring an adequate amount of sleep and engaging in regular physical activity are also crucial. It is recommended to exercise at least 5 times a week for a minimum of 30 minutes each time and maintain approximately 8 hours of adequate sleep daily.
It is important to emphasize that lowering blood lipids is a long-term process that requires persistence. Patients must remain patient to achieve the desired results.
