In recent years, there have been various suggestions on the diet of the elderly, including the saying that people over the age of 65 should not eat fish.
Is there a scientific basis for this claim? What do doctors recommend about this?
Grandma Li is 68 years old and has always paid great attention to eating a healthy diet.
She heard that fish is rich in nutrients and has good cardiovascular and cerebrovascular benefits, so she eats fish every day.
Recently, however, she found that she was experiencing frequent indigestion and bloating, and after going to the hospital for a check-up, the doctor told her that her gastrointestinal function was weakened and that she should reduce her intake of fish.
Grandma Li was puzzled by this, why such a healthy food as fish was not good for her health.
Doctor's explanation: Moderate intake and healthy balance
During Grandma Li's consultation, the doctor explained the impact of fish on the health of the elderly.
Fish is indeed rich in high-quality protein and Omega-3 fatty acids, which help protect the cardiovascular and cerebrovascular vessels, but for the elderly with weakened gastrointestinal function, excessive intake of fish meat will increase the burden on the stomach and intestines, resulting in indigestion.
In addition, some fish may contain high levels of mercury and other heavy metals, which are not good for the health of the elderly.
Therefore, the elderly should consume fish in moderation according to their own conditions and avoid excessive consumption.
There are four types of meat that the elderly should try to stay away from
In addition to fish, doctors also recommend that the elderly should try to stay away from the following four types of meat to stay healthy and prolong their lives.
1. Red meat (beef, lamb, pork)
Red meat is the main source of meat in many people's diets, but it's also a food that older adults should treat with caution.
Red meat is high in saturated fat and cholesterol, and consuming too much of it can increase the risk of cardiovascular disease.
Studies have shown that high red meat intake is strongly associated with an increased risk of heart disease, diabetes, and certain cancers.
In particular, nitrites and preservatives contained in processed red meat (e.g., bacon, sausages) have a greater health impact.
2. Animal offal
Animal offal (e.g., liver, kidneys, brain) is rich in vitamins and minerals, but also contains high amounts of cholesterol and purines.
A high-cholesterol diet increases the risk of arteriosclerosis and cardiovascular disease, while a high-purine diet can easily trigger gout and kidney burden.
Therefore, the elderly should minimize the intake of animal offal and choose other alternative foods rich in nutrients.
3. Processed meats
Processed meats (such as ham, sausage, bacon) are loved by many people because of their delicious taste and convenience.
However, these foods contain a lot of salt, fat, and preservatives, and long-term consumption can increase the risk of high blood pressure, heart disease, and cancer.
Older adults, in particular, need to control their salt and fat intake and avoid processed meats to maintain a healthy cardiovascular system.
4. High-fat meats
High-fat meats (e.g., fatty pork, fatty beef) contain a lot of saturated fat, and excessive intake can lead to weight gain, dyslipidemia, and cardiovascular disease.
Older adults have reduced metabolic capacity and are more susceptible to the negative effects of a high-fat diet.
Therefore, you should try to choose low-fat meats, such as skinless chicken and fish (in moderation), to maintain a balanced nutrition.
Healthy eating recommendations
To help older adults better manage their diet, here are some healthy eating tips from doctors:
1. Choose high-quality protein
Older adults should choose high-quality protein sources such as chicken, fish (in moderation), legumes, and low-fat dairy products.
These foods not only provide essential nutrients, but are also beneficial for cardiovascular and cerebrovascular health.
2. Control your fat intake
Limit your intake of saturated and trans fats and choose healthy sources of fats, such as omega-3 fatty acids from olive oil, nuts and deep-sea fish.
3. Eat more fruits and vegetables
Vegetables and fruits are rich in vitamins, minerals, and antioxidants that help boost immunity and prevent chronic diseases.
Older people should consume enough fruits and vegetables every day to maintain a varied diet.
4. Less salt and less sugar
A diet high in salt and sugar can increase the risk of diseases such as high blood pressure and diabetes.
Older people should minimize salt and sugar intake, choose foods that are low in salt and sugar, and keep them light in taste.
5. Drink plenty of water
Maintaining adequate water intake can help boost metabolism and digestive function.
The elderly should drink a moderate amount of water according to their physical condition to avoid excessive burden on the kidneys.
Eat right, live a long and healthy life
Through Grandma Li's case and the doctor's advice, we learned about the importance of diet for the health of the elderly.
Even healthy foods need to be consumed in moderation to avoid excessive amounts that can lead to health problems.
Red meat, organ meats, processed meat, and high-fat meat are foods that the elderly should stay away from as much as possible, and choosing high-quality protein, controlling fat intake, eating more vegetables and fruits, less salt and sugar, and drinking moderate amounts of water are the keys to maintaining good health.
A reasonable diet can not only maintain good health, but also delay aging and improve the quality of life.
It is hoped that through the introduction of this article, we can pay more attention to the eating habits of the elderly, adopt a scientific and reasonable diet, protect their health and prolong their life.
Let's focus on health together, starting from diet, to escort a better life in old age.
Follow me and take you to learn more about health knowledge~