With age comes a growing need to watch what we eat. And since oil is a staple in everyday meals, it is essential to understand which one is best for health. With our experts of geriatric care in Chennai, we have put together these guidelines to help you make the right choice.
Good Fat vs Bad Fat
Not all fat is bad. Some help absorb vital vitamins that heal our bodies and keep us active. However, there are some bad fats that increase cholesterol, digestive discomfort, and weight.
Saturated fatty acids, found mostly in animal-based oils, are linked to high cholesterol levels. For seniors, this can increase their risk of heart disease and strokes. Another fat called trans fat is known to not only increase bad cholesterol but also reduce good cholesterol levels. It can lead to strokes and heart attacks. So avoiding oils that contain these fats is best.
Packaged foods also contain copious amounts of trans and saturated fats. This is why it is best to leave items like chips, cookies, and fried snacks off your daily grocery delivery list, especially if you’re a senior.
Unsaturated fats are what we should be using. They are found largely in plant-based oils and are healthy. They are known to build immunity, reduce inflammation, and contribute to a stronger heart. For instance, the Mediterranean diet, despite being high in oil and fat content, is still considered to be healthy because it contains more unsaturated fats from plant oils.
How to Choose Your Oil
When choosing cooking oils for seniors, look for low-processed and plant-based oils. Olive oil, for instance, is loaded with vitamins, beta carotene, and other antioxidants that promote good health.
Steering clear of refined oils, even if it is vegetable oil, is a good idea. This is because they lack essential nutrients and are also packed with chemicals.
Another hack to choosing cooking oils is to avoid solid variations. Such oils contain high amounts of saturated and trans fats. Apart from animal-based oils like ghee or butter, other solid-at-room-temperature fats like coconut oil are also high in bad fats.
Some healthy choices we suggest are:
- Olive oil
- Peanut and groundnut oil (unrefined)
- Gingelly or sesame oil
- Canola oil
- Rice bran oil
While other vegetable oils may also be a good choice, you should be careful to check their impact on health before including it in a senior’s diet. For instance, sunflower oil is known to raise blood sugar levels and can be bad for diabetic patients.
Eat healthy with Alserv
Alserv’s Elder Care in Chennai provides essential daily food delivery service for all senior health and dietary needs. We also provide personalized meals made to your exact specifications. All meals are made using the freshest ingredients available, and timely delivery and quality are also ensured by our relationship managers. For more information, reach out to us here.