3 misconceptions that affect cardiovascular health in the elderly

With the desire to protect cardiovascular health, many older people follow very strict dietary rules. However, the perspective from nutritional science shows that the effective way to protect the heart does not lie in excessive abstinence. In fact, some of these seemingly correct concepts are actually nutritional misconceptions, unintentionally creating an unbalanced diet and preventing the heart from receiving the most comprehensive protection.

So how do you build a truly solid nutritional shield, based on science rather than anecdotal advice or outdated ideas? The key is a two-pronged approach: first, courageously identify and debunk common misconceptions, then proactively build a balanced, varied, and truly beneficial diet. This is the most scientific and sustainable path to protecting cardiovascular health for the elderly.

Misconception 1: Absolutely avoid fat for cardiovascular protection

The notion that all fats are bad for you is one of the most common and persistent misconception. This leads many older adults to completely eliminate fat from their diets, inadvertently depriving their bodies of an essential macronutrient group.

Fats and cardiovascular health

Misconception: Fat is bad for heart health

The truth is that the body needs fat to perform many vital functions, including absorbing fat-soluble vitamins (A, D, E, K), producing hormones, and building cell membranes. Nutritional science classifies fats into groups that have different effects on heart health:

•     Bad fats: This group includes saturated fats and especially trans fats. Consuming a lot of these two types of fats has been shown to increase LDL cholesterol levels (bad cholesterol), one of the main causes of atherosclerotic plaques in the arteries.
•     Good fats: In contrast, monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs), especially the Omega-3 and Omega-6 groups, have positive effects. They help reduce LDL cholesterol levels, reduce inflammation, and allow maintain a stable heart rate.

Tips for choosing fats

The smart strategy is to minimize bad fats and increase good fats. Specifically, in the daily diet, older people need to limit sources such as animal fats, skin (chicken skin, pork skin), deep-fried foods and processed foods. This is especially important for older people who are overweight and obese. Instead, older people need to prioritize good fat sources such as using olive oil, canola oil in cooking; eating nuts (walnuts, almonds), avocados and fatty fish (salmon, herring, basa) at least 2-3 times per week.

Misconception 2: Cholesterol in eggs is the main “culprit” causing cardiovascular disease

Misconception that cholesterol in eggs is harmful to the heart

Eggs are often wrongly accused of being a food to avoid as they are high in cholesterol. However, modern scientific evidence has provided a different perspective.

The concern about eggs stems from an undeniable fact: egg yolks contain a significant amount of cholesterol. However, large studies and recent meta-analyses have shown that, for most people, dietary cholesterol has a negligible effect on blood cholesterol levels. The body has a sophisticated self-regulating mechanism: when you take in a lot of cholesterol from food, the liver reduces its production of endogenous cholesterol and vice versa. Studies have determined that the dietary factor with the greatest impact on blood cholesterol is saturated fat and trans fat, not dietary cholesterol.

Interestingly, eggs themselves contain an often overlooked nutritional ally: Lecithin. Lecithin is a phospholipid that acts as a natural emulsifier. During digestion, lecithin helps break down large cholesterol and fat molecules into much smaller particles. This increases the surface area, allowing digestive enzymes, including lipase, to more effectively access and process the fat. As a result, lecithin plays an important role in regulating the absorption of cholesterol into the blood from eggs.

Therefore, looking only at the cholesterol content of eggs and ignoring the role of lecithin and other valuable nutrients is an incomplete view.

Misconception 3: Red wine is good for the heart so it can be drunk regularly

Misconception that red wine is good for the heart so it can be drunk regularly

The notion that red wine is beneficial stems from the “French Paradox” – an observation that the French have low rates of heart disease despite a diet high in saturated fat. Many have been quick to claim that red wine is the “secret” to their good heart health. However, over-interpreting the benefits of wine can have serious health consequences.

Several observational studies have shown a link between moderate red wine consumption and reduced cardiovascular risk. This benefit is thought to come from polyphenol antioxidants such as resveratrol. However, the benefits, if any, are not large enough to encourage people to start drinking. On the contrary, excessive wine consumption has been shown to cause serious harm: increased blood pressure, increased blood triglyceride levels, direct damage to the heart muscle (alcoholic cardiomyopathy), and increased risk of arrhythmias.

The American Heart Association (AHA) is very clear in its advice: if you don’t drink alcohol, you absolutely should not start drinking just for health reasons. If you do drink, limit it to moderation, defined as no more than one unit per day for women and no more than two units per day for men (one unit is equivalent to about 140ml of wine).

Guidelines for creating a heart-healthy nutrition plan for the elderly

Once you’ve cleared up the misconception, the next and most important step is to proactively build a sensible diet. Rather than focusing on eliminating a few individual foods, an effective strategy is to build an overall, healthy, and sustainable eating pattern, based on principles that have been shown to benefit heart health, similar to the the DASH or Mediterranean diets.

Apply the “Eating plate” principle

The “Eating plate” principle allows nutritional balance

This is a visual and easy-to-use tool to ensure balance in every main meal. Visualize your plate and divide it according to the following proportions:

• 1/2 plate: For colorful fruits and vegetables. They provide abundant fiber, vitamins, minerals and antioxidants protecting blood vessels.
• 1/4 plate: For whole grains such as brown rice, oatmeal, whole wheat bread. They provide sustainable energy and fiber.
•     1/4 plate: For healthy proteins, prioritize fish, skinless poultry, beans.

Smart choices of nutrients

Choosing the right foods in each food group is key. Older people should prioritize good fats from avocados, nuts, and vegetable oils (olive, sunflower). For protein, the diet should encourage protein sources from plants and fish, while limiting red meat and processed meats. In particular, it is necessary to increase fiber, especially soluble fiber found in oats, apples, and carrots. Soluble fiber has been shown to form a gel layer in the intestines, helping to “capture” and remove cholesterol from the body.

For older adults, factors such as taste loss, dental problems or the inconvenience of preparing varied meals are barriers between theory and daily menus. This is where specialized medical nutrition formulas are designed to bridge this gap.

Researched and developed by Nutricare and the Nutricare Medical Nutrition Institute – USA (NMNI-USA), Nutricare Gold is built on a solid scientific foundation to provide a medical-standard nutritional profile, providing the resolution for challenges encountered by the elderly. The product is supplemented with Omega 3,6,9 to reduce bad cholesterol and regulate blood lipids, along with the Antioxidants system to neutralize harmful free radicals, reduce the destruction of proteins and lipids. From there, Nutricare Gold helps reduce atherosclerosis, is good for the heart, enables prevention of chronic diseases, and prevents stroke. The formula supplements 56 nutrients with easily absorbed Whey protein from the US along with vitamins and minerals that meet the US FDA recommendations to improve health.

In particular, the soluble fiber FOS in Nutricare Gold not only supports a healthy digestive system but also contributes to regulating cholesterol absorption, an important mechanism in protecting the cardiovascular system. From the above ingredients, Nutricare Gold is an effective nutritional solution, supporting the elderly to achieve health goals accurately and conveniently.

Control Sodium (Salt) smartly

Among nutritional interventions for blood pressure control, sodium intake modification is considered one of the most effective and scientifically well-supported strategies.

The American Heart Association (AHA) has issued a more stringent recommendation, suggesting an ideal target of no more than 1,500 mg of sodium per day for most adults, especially those with high blood pressure, older adults, and other risk groups.

Limiting salt helps control blood pressure and improve heart health

To achieve this goal, the elderly need to pay attention to the following important points:

•     Prioritize home-cooked meals: This is a fundamental strategy since it allows for complete control over the amount of salt and seasoning added. When cooking, get in the habit of tasting before adding salt and gradually reducing the seasoning.
•     Use natural herbs and spices: Garlic, onions, pepper, dill, ginger, turmeric, and herbs like basil and marjoram can all add complex and interesting flavors. The refreshing sourness of lemon or vinegar is also a great way to enhance the flavor of a dish without the need for salt.
•     Read food labels wisely: Upon buying packaged products, get in the habit of checking the “Sodium” section on the nutrition facts label. Look for terms like “low sodium,” “reduced sodium,” or “no salt added.” According to FDA guidelines, a product with a %DV (Daily Value) for sodium of 5% or less is considered low, while 20% or more is considered high.

Conclusion

The journey to heart health care is not a path of strict abstinence but a process of wise choices and understanding the body. The foundation of an effective nutritional strategy does not lie in completely eliminating food groups, but in two basic steps: first, having the courage to reject outdated nutritional misconceptions and then proactively building a diverse, colorful and nutritious diet.

Applying these principles not only protects the heart from risk factors, but is also the key to maintaining the joy of food and enjoying a quality, active life in the golden years. Let’s consider eating scientifically not as a restriction, but as a smart investment in long-term health.