High Blood Fat in the Elderly

High blood fat in the elderly is a condition of lipid metabolism disorder, also known as dyslipidemia in older adults. It is characterized by an increase in harmful fats (LDL cholesterol, triglycerides) and a decrease in beneficial fats that protect the body (HDL cholesterol).

According to statistics, about 26% of Vietnamese people aged 25–74 suffer from high blood fat. Among seniors over 60, the condition is even more common. Below are the causes of the disease and important information to help the elderly reduce their risk.

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What Blood Fat Level Is Considered High, and What Should You Eat?

3 key things to keep in mind for seniors with high blood fat

High blood fat in the elderly has many causes, including organ function decline, lifestyle, and underlying diseases. The main causes of dyslipidemia in older adults include:

1. Decline in Organ Function
As people age, the body gradually deteriorates, and organs responsible for regulating blood fats such as the liver and gallbladder become less efficient. This makes it harder to transport and eliminate excess fat. As a result, fat accumulates in the arterial walls, leading to high blood fat.

In addition, an unbalanced diet, sedentary lifestyle, and lack of exercise also contribute to dyslipidemia in older adults.

Other less common causes include diabetes, high blood pressure, liver disease, and obesity — all of which increase the risk of high blood fat.

2. Unbalanced Diet
When the elderly consume foods high in fat or refined carbohydrates, the risk of blood fat disorders increases. Foods high in fat such as butter, milk, and animal fat can raise cholesterol levels. Similarly, excessive carbohydrate intake leads to triglyceride buildup, contributing to dyslipidemia in the elderly.

According to statistics, about 26% of Vietnamese people aged 25–74 have high blood fat.

Adding fiber and vitamins to the diet plays an important role in reducing cholesterol and fat absorption. Fiber sources include vegetables, fruits, cereals, and mushrooms. Seniors should choose steamed or boiled foods and avoid fast foods and deep-fried dishes.

Elderly protein needs are around 60–70g per day, with animal protein making up 30%. Calcium-rich foods such as fish, shrimp, and crab are essential (100g of shrimp contains 910mg calcium; 100g of field crab contains 5,040mg calcium). Eating small fish stewed until soft helps absorb calcium from the bones, preventing osteoporosis in the elderly.

Menus should be varied to avoid monotony, with soft, finely chopped, well-cooked dishes, and nutritious soups that are easy to digest. Seniors should avoid overeating, especially at night, and must not eat late at night. A full stomach while lying down pushes the diaphragm up, compressing the heart and impairing its function.

After meals, older adults should sit upright or walk lightly for about 30 minutes to aid digestion and ease food movement into the small intestine.

3. Sedentary Lifestyle
Many elderly people avoid exercise due to fear of falling, stroke, or feeling unsafe. Seniors with bone and joint pain, back pain, or obesity (BMI of 30 – grade 1 obesity) often have limited mobility and reduced flexibility.

This inactivity is harmful to health, as it increases fat deposition in the arteries and negatively affects the cardiovascular system.

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How the Elderly Should Exercise

Older adults should seek medical advice to choose exercises suitable for their health condition. Regular exercise helps improve overall health, reduce high blood fat, and prevent cardiovascular complications.

Effective exercises for seniors with high blood fat include walking, cycling, swimming, and yoga. Among these, gentle, regular walking is the safest and most beneficial activity.

According to recommendations, seniors should walk for about 60 minutes per day, divided into 2–3 sessions. They should avoid walking continuously for 60 minutes, and not walk in hot or extremely cold weather.

Elderly people should always warm up properly before exercise, move slowly and gradually increase intensity, maintain activity for at least 30 minutes, avoid overexertion, and drink enough water.