Imagine an elder enjoying a hearty dinner and casually mentioning that his doctor had recently advised him to change his eating habits, especially to reduce certain types of fatty acid intake. This elder may not be alone. With the growth of age, cardiovascular and cerebrovascular health has become the focus of attention of many middle-aged and elderly groups. Studies have shown that the types of fatty acids in the diet have a significant impact on the maintenance of cardiovascular and cerebrovascular health. By adjusting the diet, especially reducing the intake of specific fatty acids, the cardiovascular and cerebrovascular risks of middle-aged and elderly people can be greatly reduced.
Fatty Acid Basics: Understanding fatty acids at the source
Classification of fatty acids and their importance
Fatty acids are the basic units that make up fats and can be divided into three main categories according to their chemical structure: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. Each fatty acid plays a different role in the body and its impact on health.
Saturated fatty acids: Usually solid at room temperature, mainly from animal products such as red meat, dairy products, and some vegetable oils such as coconut oil and palm oil. Long-term excessive intake of saturated fatty acids is associated with an increased risk of cardiovascular and cerebrovascular diseases.
Monounsaturated fatty acids: liquid at room temperature, such as olive oil, peanut oil is rich in these fatty acids. Studies have shown that moderate intake of monounsaturated fatty acids can help reduce the risk of cardiovascular and cerebrovascular diseases.
Polyunsaturated fatty acids: These include Omega-3 and Omega-6 fatty acids and are found in fish, nuts, and certain vegetable oils. Moderate intake of polyunsaturated fatty acids is particularly important for maintaining cardiovascular and cerebrovascular health.
How to understand the health effects of fatty acids
Fatty acids are not only an important source of energy, but also essential components for maintaining cell structure and function. However, not all fatty acids have health benefits. Excessive intake of saturated fatty acids and trans fatty acids, especially in middle-aged and elderly people, may increase the risk of cardiovascular and cerebrovascular diseases. These fatty acids increase blood levels of low-density lipoprotein cholesterol (LDL-C), leading to atherosclerosis and cardiovascular disease.
The adverse effects of saturated fatty acids and trans fatty acids on cardiovascular health are mainly by increasing blood cholesterol levels, especially LDL-C. This cholesterol deposits plaque on the artery walls, blocking the normal flow of blood and increasing the risk of cardiovascular and cerebrovascular events, such as heart attacks and strokes.
Compared with saturated fatty acids and trans fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids are beneficial to cardiovascular and cerebrovascular health. They help lower LDL-C levels and increase high-density lipoprotein cholesterol (HDL-C) levels, thereby reducing the risk of cardiovascular and cerebrovascular events.
Therefore, for middle-aged and elderly people, it is important to control the intake of saturated fatty acids and trans fatty acids, and moderately increase the intake of monounsaturated fatty acids and polyunsaturated fatty acids to reduce the risk of cardiovascular and cerebrovascular diseases.
There are three types of fatty acids that need to be restricted
1. Be wary of hidden enemies: saturated fatty acids
Saturated fatty acids, commonly found in red meat, dairy products and some baked goods, are the "invisible bombs" in the diet of middle-aged and elderly friends. Long-term high intake of saturated fatty acids can lead to an increase in blood levels of low-density lipoprotein ("bad cholesterol"), exacerbate arteriosclerosis, and increase the risk of cardiovascular and cerebrovascular diseases. Studies have shown that a 10% replacement of saturated fatty acid intake is associated with a reduced risk of cardiovascular and cerebrovascular diseases of about 17%.
2. Choose carefully: trans fatty acids
Trans fatty acids are mainly derived from some industrially processed foods, such as some fast food, pastries and margarine. They extend the shelf life of products, but they are extremely detrimental to cardiovascular health. Trans fatty acids increase the risk of heart disease by increasing total cholesterol and LDL levels and decreasing HDL ("good cholesterol") levels. Studies have shown that consuming as little as 2% of your daily energy from trans fatty acids can significantly increase the likelihood of heart disease.
3. Don't let them hurt you secretly: specific polyunsaturated fatty acids
Not all polyunsaturated fatty acids have health benefits. Some vegetable oils (such as corn oil and sunflower oil) contain a higher proportion of Omega-6 fatty acids, which, when consumed in excess, may disrupt the balance of Omega-3 and Omega-6 in the body, increasing the risk of inflammation and cardiovascular and cerebrovascular diseases. Balancing your intake and avoiding excess is key.
Healthy alternatives
A heart-brain guardian that replaces unhealthy fats
In your daily diet, the choice to replace the unhealthy fatty acids mentioned above is crucial. Monounsaturated fatty acids and omega-3 polyunsaturated fatty acids are two major sources of healthy fats, which have a protective effect on cardiovascular and cerebrovascular diseases.
Excellent sources of monounsaturated fatty acids: olive oil, avocados and nuts. Not only do these foods provide healthy fatty acids, but they are also rich in antioxidants and nutrients that can help reduce the risk of heart disease and stroke.
Omega-3 polyunsaturated fatty acids: deep-sea fish (such as salmon, mackerel and sardines) and flaxseed and walnuts. Omega-3 fatty acids fight inflammation, lower blood pressure, improve blood lipids, and help prevent heart disease and stroke. Therefore, moderate intake of these foods can improve cardiovascular and cerebrovascular health.