Master, Doctor Doan Vinh Binh, from the Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, states that high blood fat is common in older adults. Age, hormonal and metabolic changes, and reduced physical activity increase the risk of high blood fat and related cardiovascular diseases. Including 5-10 grams of soluble fiber in the daily diet can help reduce LDL-cholesterol (bad cholesterol). Here are some vegetables older adults with high blood fat should consume regularly.

Malabar spinach

This vegetable contains soluble fiber and pectin, which create its characteristic mucilage. In the intestines, these compounds can limit dietary cholesterol absorption, helping to control cholesterol and blood fat. Malabar spinach is soft and easy to digest, making it suitable for older adults. It can be used in soups, boiled, or stir-fried dishes.

Malabar spinach, rich in fiber, can slow down the absorption of cholesterol and fat in the intestines. Photo: Dinh Dieu

Celery

Celery is rich in fiber and plant compounds that can help reduce LDL-cholesterol and triglycerides. It achieves this by increasing fat metabolism and limiting the accumulation of blood fat.

Celery is low in calories; about 500 ml of celery juice provides approximately 85 kcal. This vegetable is also suitable for stir-fries, soups, or salads.

Fish mint

Fish mint contains fiber and minerals that aid in fat metabolism, enhancing the elimination of excess fat from the body. The roots, stems, and leaves of fish mint can be eaten raw, mixed in salads, stir-fried, or brewed as tea. When eating raw, wash it thoroughly to remove dirt and parasites.

Chrysanthemum greens

The fiber, B vitamins, vitamin C, and antioxidant compounds in chrysanthemum greens can help control cholesterol, supporting a healthy circulatory system. This vegetable has a mildly sweet taste, is easy to eat, and is often used in soups, hot pots, or stir-fries.

Amaranth greens

One hundred grams of amaranth greens contain 2,6 grams of fiber. This vegetable also has phytosterols, plant compounds structurally similar to cholesterol, which limit cholesterol absorption in the intestines and aid in eliminating LDL-cholesterol. Older adults can prepare amaranth greens in soups, boiled dishes, or stir-fries to diversify their daily menu.

Doctor Binh advises older adults to maintain a balanced diet, increase intake of green vegetables and fruits, limit saturated fats, combine appropriate physical activity, and regularly monitor blood fat, blood sugar, and blood pressure levels. Regular supplementation with natural essences like GDL-5 (Policosanol), extracted from South American sugarcane wax, can help regulate blood fat and control blood pressure, reducing the risk of atherosclerosis.

Dinh Dieu