Ms. T.T. H. (67 years old, in Ho Chi Minh City) said that since suffering from high blood pressure, she and some family members have not dared to eat fat because they heard that it will make "fat in the blood, increase cholesterol", which is not good for the elderly. When cooking, Ms. H. also often uses vegetable oil and uses very small amounts.
Meanwhile, Ms. N.T. T (48 years old, in Dong Thap) said that she and her family do not pay too much attention to blood fat, and have no symptoms of any disease that requires abstinence, so they do not "avoid" fat and fatty foods. In Ms. T.'s family's daily meals, the main source of fat comes from meat, fish and fried dishes.
According to BS.CKII Lam Nguyen Thuy An, University Medical Center Hospital HCMC, facility 3, if people after 45 years old abstain from excessive fat, the body may be affected in many aspects such as reduced absorption of oil-soluble vitamins such as A, D, E, K; affecting cardiovascular health, brain health, skin, endocrine system and the process of regulating inflammatory reactions. In particular, vitamin D and essential fatty acids play an important role in muscle, bone and immune health.
According to the World Health Organization (WHO), fat is still an essential component in the diet. WHO recommends prioritizing unsaturated fats, accounting for less than 10% of total daily energy. This type of fat is abundant in fish, avocados, nuts and vegetable oils such as sunflower oil, soybean oil, canola oil, and olive oil.
Conversely, it is necessary to limit saturated fat in fatty meat, palm oil, coconut oil, cream, cheese while reducing trans fat to below 1% of total diet energy.
According to Dr. Thuy An, it is not necessary to eat salmon to have omega-3. Many familiar types of fish in Vietnamese markets such as herring, mackerel, sardines, anchovies, mackerel are good sources of protein, and also provide omega-3, vitamin B12, selenium and calcium if small bones can be eaten.
Fish such as herring, mackerel, sardines, and anchovies are all classified as rich in omega-3. As for mackerel, studies on the group of round mackerel recorded that this is a source of marine lipids with a significant ratio of EPA and DHA (2 long-chain omega-3 forms with high biological value).
In addition, for the elderly, priority should be given to processing methods such as steaming, cooking soup, braising lightly, braising over low heat or grilling/baking in foil. A study on the effects of cooking on EPA and DHA shows that steaming helps keep omega-3 fatty acids better than grilling in foil at high temperatures.
Conversely, you should limit deep frying, frying again and again, dried fish or braised fish that is too salty because it can increase energy in the diet, increase salt intake, and is not beneficial for people who already have underlying diseases of blood pressure, cardiovascular disease or kidney disease.
