When it comes to fatty foods, some people can't help but feel concerned. Associating them with terms like high calories, obesity, and cholesterol, they can list a litany of persistent demons such as high blood pressure, heart disease, cerebral infarction, and Alzheimer's. But in fact, as long as you practice moderation and balance, consuming fatty foods is not only beneficial but also essential for the body. Pay attention to the quality and quantity of fat intake.
Lipids are collectively referred to as fats. There are three types of fats: 1. Saturated fatty acids (found in animal fats, such as meat, eggs, milk, etc.); 2. Monounsaturated fatty acids (such as peanut oil, olive oil, etc.); 3. Polyunsaturated fatty acids (such as sunflower oil, rapeseed oil, walnut oil, etc.).
Appropriate fat intake helps maintain a balanced diet and basic life functions and should not be completely rejected. However, an imbalance in intake can have adverse effects on the body.
1. Imbalance in quantity. We all have a tendency to overconsume fat. According to surveys, the average fat intake for residents in our country accounts for over 38% of daily caloric intake, whereas nutritionists believe this proportion should be kept between 30% and 35%.
2. Imbalance in quality. The general population's intake of saturated fatty acids (animal fats) is as high as 44%, while the actual intake should be below 25%. The most direct consequence of excessive consumption is cardiovascular disease. Don't Reject Fat
Completely rejecting fat does not meet nutritional needs because we need fat to sustain life. Moreover, fat is essential for cell metabolism, especially for the brain and nervous system. It helps supplement fat-soluble vitamins A, D, and E, and also provides essential fatty acids that the body cannot produce but are indispensable.
Even high-fat foods can be good or bad, so it's important to learn how to select and consume them discerningly. For example, some pork products have a fat content of over 40%, and potato chips are around 36%, but these are considered poor-quality fats and should be minimized. Walnuts, hazelnuts, and peanuts have a fat content between 50% and 65%, and moderate consumption is beneficial for health. Cholesterol is Our Friend
In fact, there's no need to be terrified of cholesterol, as it is an essential fatty substance for life activities and one of the basic components of cells. The synthesis of most hormones and vitamin D also depends on it. It helps maintain, repair, or regenerate cell membranes and also aids in food digestion. Only individuals with hypercholesterolemia need to limit their cholesterol intake, and cholesterol mainly comes from foods high in animal fats. Eat More High-Quality Fat Foods
In daily life, the priority is naturally plant-based fats. In addition to olive oil and peanut oil (rich in monounsaturated fatty acids), you can also choose sunflower oil, rapeseed oil, soybean oil, and walnut oil (rich in polyunsaturated fatty acids). Eating more fatty fish high in B-fatty acids and lecithin (such as salmon, tuna, whale, etc.) can also reduce the incidence of cardiovascular diseases.