Why the elderly should not eat a lot of fat: 5 reasons it sounds scary!

Nutritionists recommend that the elderly should limit the consumption of animal fats and increase the use of vegetable oils and fatty fish. So why should the elderly not eat a lot of animal fat?

Building a healthy, balanced and nutritious diet is a top priority when looking after the health of the elderly. In particular, limiting fatty meat and fatty foods will help seniors avoid serious health problems. So why should the elderly not eat a lot of fat and fried foods, fast food… Let’s find out with Hello Bacsi right in the following article.

Why should old people not eat a lot of fat?

Older adults should avoid eating animal fat and fried foods, fast food for the following reasons:

1. They contain too many calories

Older people need to focus on weight management to prevent cardiovascular diseases and diabetes. Meanwhile, animal fats and fried foods contain quite a large amount of calories. If you eat these foods regularly, the elderly will be at risk of being overweight, increasing the risk of dangerous diseases.

2. Few nutrients

The way food is processed at high temperatures (frying, baking, etc.) will break down the structure of nutrients in food. Consuming a cup of fried okra will provide much less nutrients than a cup of fresh vegetables. To maximize the amount of vitamins in the body, the elderly should follow a “clean eating” diet – using foods in their natural state, as little processed as possible.

Besides, when the diet is too high in fat, it will be difficult for you to include healthy foods in the menu. This makes your daily meals less varied, unbalanced, lacking in essential nutrients.

3. Increases cholesterol, increases the risk of cardiovascular disease

Most of the popular explanations for why older adults shouldn’t eat animal fat revolve around the heart.

In the elderly, lipase enzyme activity decreases. This is an enzyme that helps convert fats and triglycerides into fatty acids and glycerol. Therefore, if you eat a lot of fat, the elderly are very susceptible to high cholesterol in the blood. Over time, the accumulation of cholesterol in endothelial cells will develop atherosclerotic plaques, causing clogged arteries and high blood pressure in the elderly.

4. Consuming fatty foods causes digestive disorders

Too much fat in the diet can cause acid reflux. For the elderly, the risk of reflux, heartburn and other digestive problems such as irritable bowel syndrome, Crohn’s disease … is much higher than younger people. Therefore, if you want to protect your digestive system, the elderly should stay away from foods containing unhealthy fats.

5. Why should old people not eat greasy food? Because they cause cancer!

Fried foods at high temperatures can produce acrylamide, a compound that has been shown to cause cancer. Absorbing a lot of acrylamide into the body will increase the risk of esophageal cancer, endometrial cancer, ovarian cancer, lung cancer, kidney cancer…

Should elderly people completely eliminate fat from their diet?

You probably know by now why old people shouldn’t eat a lot of animal fat and fried food. These are all foods that belong to the group of “bad” fats, which are harmful to the body.

In addition to the “bad” fat group, there is still a “good” fat group that the elderly should add to their daily diet. Here, let’s take a look at these two types of fat.

“Good” Fat

Good fats include monounsaturated fats, polyunsaturated fats, and Omega-3 fatty acids. These are heart-healthy fats that help fight inflammation and support musculoskeletal function.

Besides, they also have the ability to prevent dementia and anorexia in the elderly. The high nutritional content of healthy fats will provide enough calories and nutrients for daily activities.

Some foods that contain good fats include:

• Avocado
• Olive oil
• Oily fish (salmon, herring, mackerel)
• Dark Chocolate
• Seeds: chia seeds, flax seeds, sunflower seeds…
• Nuts: almonds, walnuts, pistachios…

“Bad” Fat

In contrast to healthy fats, “bad” or unhealthy fats are “enemies” to health. This group includes saturated and trans fats. In particular, trans fats are especially harmful, they are even banned in many parts of the world.

Elderly people should limit the consumption of foods containing saturated fat and absolutely stay away from trans fats to protect health.

Foods that contain saturated fat include:

• Beef, pork, lamb, poultry
• Dairy products such as butter, cheese, whole milk, fresh cream…
• Oils and fats such as coconut oil, palm oil, beef fat, lard, chicken skin, cocoa butter…

Foods that contain trans fats include:

• Fried foods: French fries, fried chicken, donuts…
• Baked goods: pies, cookies, cakes…
• Ready-made snacks

Hopefully the article has helped you understand why the elderly should not eat a lot of animal fat and other greasy foods. Eliminating bad fats from the daily diet will help elderly people have healthier bodies and happier lives.