And the extension of life expectancy.
The National Cardiovascular Center just released
According to China cardiovascular health and disease report 202 1,
In China, for every five deaths due to illness,
Two cases died of cardiovascular diseases.
And the elderly.
It is a typical high-risk group of cardiovascular disease.
Want to keep cardiovascular health
In daily life, the elderly
Pay attention to "refueling" your blood vessels.
Low-oil, low-salt and low-sugar diet has become the standard of modern people's healthy diet, but the reality is that everyone can't do anything in their daily life. It stands to reason that the elderly should reduce their oil intake in order to reduce the risk of cardiovascular diseases. Why do they suggest "refueling" their blood vessels?
Although EPA and DHA have good cardiovascular protection, their dietary sources are very limited, mainly in deep-sea fish, algae, shellfish and other marine organisms. In addition, EPA and DHA can also be synthesized from human essential fatty acid α -linolenic acid, but the synthesis efficiency is very low. Therefore, if you eat less seafood in your daily life, there is a risk of insufficient intake of EPA and DHA, let alone their protective effects on the cardiovascular system.
There is no official dietary advice on how much EPA and DHA should be eaten every day. According to the latest research at home and abroad, it is recommended to take at least 250 mg of EPA and DHA every day, which may be helpful to cardiovascular health.
# Converted into food, how should I eat it?
1 It is recommended that the elderly eat fish at least twice a week (300-500g).
Try to choose marine fish, such as salmon, eel and mackerel.
In addition, bighead carp, yellow croaker and river eel can also be used as appropriate substitutes.
Considering the decline of chewing and digestive ability of the elderly, for safety, fish should be tender and soft, so steaming is recommended to process fish.
In the steaming process, there is less contact between ingredients and water, and less loss of soluble nutrients. Pouring juice after steaming can not only reduce nutrient loss, but also increase the flavor of fish.
If the elderly have difficulty swallowing, it is not suitable to supplement EPA and DHA through ordinary food, but also through dietary supplements such as fish oil capsules and other functional foods.
Cardiovascular disease is the main cause of death in the elderly, and reducing salt and oil is an effective way to protect cardiovascular disease. At the same time, the elderly should also increase the intake of high-quality fat, such as increasing the intake of EPA and DHA by eating more seafood and related functional foods every day.