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Uncle Li, 67, is a well-known retired railway worker, optimistic, cheerful and helpful. However, a recent health check-up brought him some less optimistic news – his cholesterol levels were high.
Uncle Li was a little surprised by this, after all, he usually thinks that he is quite careful about his diet. When explaining the result, the doctor reminded that it may be related to some seemingly innocuous daily cooking habits of Uncle Li.
Excessive use of salt
Did you know that in mainland China, the problem of excessive salt intake is common among the elderly. Uncle Li is no exception. He himself admits that in order to pursue the taste of food, he often adds a little more salt when cooking.
If too much sodium is consumed in salt, it will not only cause an increase in blood pressure, but may also indirectly affect cholesterol levels.
A high-salt diet increases the risk of cardiovascular disease, and it's not just by causing high blood pressure. Excessive sodium intake can also affect kidney function in the body, putting more stress on the kidneys to regulate the body's water and mineral balance, which indirectly affects the metabolism of blood lipids and cholesterol.
Frequent use of monosodium glutamate
Another common habit that can affect cholesterol is the frequent use of MSG. Uncle Li has this habit, and he thinks that MSG can make dishes more delicious.
However, doctors warn that long-term excessive use of MSG may not only affect the sense of taste, but also increase the burden on the kidneys and liver for the elderly.
The main ingredient in MSG is monosodium glutamate, an amino acid that can be naturally produced in the human body. However, exogenous excessive intake, especially in inactive old age, may lead to poor metabolism in the body, which may affect the normal metabolism of blood lipids.
Effects of other lifestyle habits on cholesterol
In addition to salt and MSG, there are a few other lifestyle habits that may also affect cholesterol levels in older adults. For example, an unbalanced diet, a preference for fatty or fatty foods, and a lack of adequate dietary fiber are all hidden killers that promote high cholesterol.
Uncle Li used to have such a eating habit, he likes to eat meat, and prefers fried chicken, fried meat and other foods with more fat. These foods are not only high in fat, but also often lack the necessary dietary fiber, which is extremely detrimental to maintaining intestinal health and promoting cholesterol excretion.
Lack of exercise in your life is also a significant factor in your cholesterol abnormalities. Many elderly people reduce their daily activities due to age, physical condition and other reasons, which will also affect the speed of metabolism, thus making it easier for cholesterol to accumulate in the body.
Uncle Li admitted frankly that since his retirement, his daily activities have been greatly reduced, which may also be one of the reasons for his high cholesterol.
Smoking and alcohol consumption are two factors that cannot be ignored, which are potential threats to cholesterol levels. Even though Uncle Li has quit smoking for many years, he still drinks occasionally.
Alcohol can directly affect the function of the liver, which is the main organ that regulates blood lipids and cholesterol, and once the function is impaired, cholesterol metabolism will be problematic.
Frequent intake of high-fat foods
Common high-fat foods, such as fried foods, fatty meats (such as lamb and pork), full-fat dairy products, etc., are the main sources of cholesterol content.
A high-fat diet directly increases levels of LDL (bad cholesterol), which tends to accumulate on the walls of blood vessels, increasing the risk of heart disease and stroke.
Healthy dietary recommendations include increasing your intake of foods rich in monounsaturated and polyunsaturated fats, such as olive oil, fish oil, and a variety of nuts and seeds.
These healthy fats help raise levels of HDL (good cholesterol), which helps remove bad cholesterol from the blood vessels.
Lack of adequate physical activity
An active lifestyle is essential for maintaining healthy cholesterol levels. Exercise can help raise high-density lipoprotein (HDL, good cholesterol) levels and lower levels of triacylglycerol and low-density lipoprotein (LDL, bad cholesterol).
Many older adults have reduced their activity due to various reasons, such as joint pain, chronic diseases, or simple lifestyle habits.
It is recommended that the elderly choose suitable exercises according to their own conditions, such as walking, swimming, yoga or tai chi, which are all exercises that have less impact on the joints. At least 150 minutes of moderate-intensity exercise per week can significantly improve cardiovascular and metabolic health.
Effective dietary fiber intake
Dietary fiber plays an important role in regulating cholesterol levels. High-fiber foods can help slow down the digestion process, which can reduce the absorption of cholesterol from food.
Some types of soluble fiber (e.g., fiber from oats, apples, legumes) can bind directly to cholesterol in the small intestine, reducing the amount of it that enters the bloodstream.
It is recommended to increase the proportion of whole grains, legumes, fruits and vegetables in the daily diet, not only for cholesterol management, but also for overall nutritional balance and health.
Preventive measures and a combination of lifestyle modifications
Maintaining a healthy lifestyle requires multiple considerations and changes, especially for older people who may be at higher risk of cardiovascular disease.
In addition to adjusting your diet and increasing physical activity, you should also pay attention to other lifestyle habits, such as maintaining an appropriate weight, avoiding tobacco and alcohol, and getting regular health check-ups.
Being overweight or obese increases the burden on the heart and is also a significant risk factor for high cholesterol and other cardiovascular problems. Weight control through a reasonable diet and regular exercise is one of the effective ways to prevent high cholesterol.
Certain chemicals in tobacco can damage the cardiovascular system, accelerate the process of arteriosclerosis, and indirectly affect the accumulation of cholesterol. Quitting smoking is a critical step in improving cardiovascular health.
Regular check-ups can help detect problems early and intervene. Older people should have a comprehensive physical examination at least once a year, including blood lipids, blood pressure, and blood glucose, so that they can adjust their lifestyle habits or carry out medical intervention in time.
Intervention combined with modern medical means
Modern medicine offers a variety of means to control and lower high cholesterol when it comes to daily life adjustments. Statins are currently one of the most effective cholesterol-lowering drugs, and they lower LDL in the blood by inhibiting the production of cholesterol in the liver.
Working closely with your doctor to choose the right medications and treatment options for your specific situation is an important aspect of managing cholesterol. Your doctor may adjust your treatment plan based on your overall health, cholesterol levels, and other complications.
Mental health impacts
It's important to note that mental health also has a non-negligible impact on cholesterol levels. Long-term stress and anxiety not only affect quality of life, but may also increase the risk of cardiovascular disease by activating the body's stress response.
Cultivating a positive mindset, proper relaxation and stress reduction is also essential for maintaining good cholesterol levels.
Engaging in social activities, getting enough sleep, and experimenting with relaxation techniques such as deep breathing, meditation, etc., can be effective in relieving stress and promoting mental and physical health.
By combining dietary adjustments, increased physical activity, mental health attention, and the use of modern medical treatment, older adults can effectively manage their cholesterol levels and thus reduce the risk of cardiovascular disease.
A healthy lifestyle not only improves quality of life, but also prolongs healthy lifespan, making life richer and more fulfilling in later life.
Finally, do you have any experiences and opinions that you would like to share?