With the growth of age, various body functions begin to gradually decline, and how to maintain health has become the focus of every middle-aged and elderly person. Doctors have reminded many times: When you are old, you would rather eat two bites of fat than eat more of these 3 things. This warning may have left many people wondering, doesn't fatty meat increase cholesterol and heart disease risk? So, what are the three things that are more detrimental to the health of the elderly than fat?
1. High-sugar foods
Sugar is an unavoidable ingredient in our daily diet, but foods high in sugar are particularly harmful to the health of the elderly. Excessive sugar intake can lead to an increase in blood sugar levels, triggering or worsening diabetes. In addition, high-sugar diets are also strongly associated with obesity, cardiovascular disease, and certain types of cancer.
Medical Research & Authoritative Perspectives
According to the recommendations of the American Heart Association (AHA), the daily intake of added sugars for adults should be limited to no more than 36 grams for men and 25 grams for women. However, in reality, many older people consume too much sugar through desserts, beverages, and processed foods. Diets high in sugar can lead to insulin resistance and increase the risk of type 2 diabetes. Long-term hyperglycemic state in diabetic patients can cause a variety of complications, such as retinopathy, kidney disease, neuropathy, etc., which greatly reduces the quality of life.
In modern society, high-sugar foods are everywhere. From sweet drinks, cakes, biscuits to all kinds of sweets, these foods are not only delicious, but they are often packaged in a very appealing way. Many seniors choose these high-sugar foods as daily snacks or snacks because of taste problems or simple convenience, but ignore their long-term negative health effects.
2. High-salt foods
Salt is a necessity for seasoning, but excessive salt intake is extremely harmful to the health of the elderly. A diet high in salt can lead to high blood pressure, which is a major risk factor for heart disease and stroke. In addition, excessive salt intake can also burden the kidneys and increase the risk of kidney disease.
The World Health Organization (WHO) recommends that adults should not consume more than 5 grams (about one teaspoon) of salt per day. However, in many countries, dietary habits have led to an average daily salt intake well above this standard. A diet high in salt can lead to an increase in blood pressure and an increased risk of cardiovascular disease. Older people, in particular, have a reduced metabolic capacity and are more susceptible to the negative effects of a high-salt diet.
In real life, many processed foods, fast foods, and convenience foods are high in salt. For example, potato chips, pickled foods, canned foods and various sauces, these foods are not only convenient and fast, but also have a rich flavor and are loved by the elderly. However, the high salt content in these foods can unknowingly increase the health risks of the elderly.
3. High-fat processed foods
Fat is one of the essential nutrients for the human body, but excessive intake, especially saturated fats and trans fats, can adversely affect health. High-fat diets can lead to obesity and an increased risk of cardiovascular disease and certain cancers. Trans fats, in particular, significantly increase the risk of heart disease by increasing "bad" cholesterol (LDL) and lowering "good" cholesterol (HDL).
The American Heart Association (AHA) recommends that saturated fat intake should be kept below 5-6% of total daily calories and trans fats should be avoided as much as possible. However, many older adults regularly consume high-fat processed foods such as fried chicken, chips, donuts, and a variety of fast foods. These foods are not only high in calories, but also contain a lot of unhealthy fats, which pose a serious threat to the cardiovascular system.