Lv Mengfan said that instead of obsessing over how much cholesterol you can take in each day, you should make your diet healthy, which is better for your health. (The photo is taken from fotoAC)
[Health Channel/Rapporto completo]Office workers often eat out, and bento boxes are often high in oil and cholesterol. For health, should we limit cholesterol through diet? Nutritionists said that many studies have shown that cholesterol is not related to cardiovascular disease, but compared to cholesterol, saturated fat and trans fat have a greater impact on the body. Nutritionists suggest that instead of limiting the intake of cholesterol from the diet, it is better to follow diets such as the Deshu diet and the sea bass diet, with a balanced intake, safer for health.
Lu Mengfan nutrition book is on Facebook page”Nourishing Bread (Nutritionist Lu Mengfan)“The article mentioned that since the 2015-2020 American Dietary Guidelines removed the daily upper limit on cholesterol, whether limiting dietary cholesterol has been a hot topic until now. The American Heart article also explained Association.
US dietary guidelines lower cholesterol limits
The latest “2015-2020 Dietary Guidelines” released by the United States emphasize that dieter should eat less sugar, salt (sodium), saturated fat and trans fat and eat more vegetables, fruits and whole grains.Cholesterol limit recommendations are abolished.
Lu Mengfan pointed out that the “Lifestyle Management Guidelines for Cardiovascular Risk Reduction” published by the American Heart Association did not provide advice on dietary cholesterol, and said that there is currently not enough evidence to show that the Reducing dietary cholesterol intake can reduce LDL cholesterol. Lipoproteins fall. The American Heart Association has also stated that the diet to prevent cardiovascular disease emphasizes plant protein, and a diet low in cholesterol and sodium can also reduce the risk of atherosclerotic cardiovascular disease.
The recommendations focus on healthy eating patterns
Lu Mengfan said that many studies have shown that dietary cholesterol and cardiovascular riskirrelevantmoreover, the results showrelevantMany studies have not ruled out other dietary factors, such as total calories, dietary fiber, saturated fat, etc.
She noted that the American Cardiovascular Association recommends that people focus on a healthy eating pattern, such as the DASH diet or the Mediterranean diet, which emphasizes vegetables, fruits, whole grains, low-fat or skim dairy products, low-protein sources fat content, nuts and seeds, vegetable oil intake. This type of food model is low in saturated fatty acids, cholesterol and rich in polyunsaturated fatty acids.
Take egg yolk for example, egg yolk has high cholesterol content (about 186mg per egg), for healthy people you can consume one egg per day or an average of one egg per day.
● Lacto-ovo vegetarians: Since there is no cholesterol-containing meat in the diet of lacto-ovo vegetarians, they can increase their intake of eggs and dairy products appropriately.
●Patients with abnormal blood lipids: especially those with diabetes and at risk of heart failure, should be more careful when consuming foods high in cholesterol.
●Elderly patients with hypercholesterolemia: Eggs have high nutritional value and are easy to obtain. You can take up to 2 eggs a day, but the premise is that the usual diet is a healthy diet for cardiovascular health.
Lu Mengfan said that foods with high cholesterol often have a high proportion of saturated fat. For example, pig large intestine is a food with high cholesterol and saturated fat content, so the cause of high cholesterol cannot be excluded. Cholesterol is also saturated fat.
According to the NHSMaterialthe latest dietary guidelines in the United States refer to the lifting of the ban on cholesterol in “food”, but since foods high in cholesterol usually contain more saturated fat, the public is urged to try to reduce the “high cholesterol foods” anyway ” such as offal (liver, liver, etc.), brains, kidneys, etc.), fatty meat, etc.; Although eggs and shellfish contain the most cholesterol, their saturated fat content is very low, so they can be included in healthy protein food choices and taken in moderation.
Lu Mengfan pointed out that compared with dietary cholesterol, it is more certain that saturated fat and trans fat will raise blood cholesterol. All existing studies indicate a cardiovascular protective effect of a diet rich in vegetables, whole grains, fruits, nuts and seeds, and nontropical vegetable oils, similar to the DAZO diet or the Mediterranean diet. So you don’t have to obsess over how much cholesterol you can take in each day, but let your diet move in a healthy direction, which is safer for your health.
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