Eggs and squid are high in cholesterol. Eating too much is easy to exceed the standard? But why has been avoided to eat, cholesterol still continues to rise? It turned out that this concept was wrong. Nutritionist Amy Tsang pointed out that cholesterol intake from food is not the reason for the increase in blood cholesterol. There are two types of food that are the culprits! To effectively lower cholesterol, she recommends eating more of one type of food, and lists examples of bad cholesterol foods that should be avoided as much as possible.
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Are egg-eating squid afraid of high cholesterol?
Nutritionist Zeng Meihui (Amy Tsang) pointed out on her Instagram page that many people are afraid to eat foods such as eggs and squid because of high cholesterol, but they still fail to lower their cholesterol index.
How much cholesterol and fat do eggs and squid contain?
Is Egg Squid High in Cholesterol?
egg (1)
Total Fat: 6g Saturated Fat: 2g Cholesterol: 234mg
raw squid (100g)
Total Fat: 1.4g Saturated Fat: 0.4g Cholesterol: 233mg
The 2015 American Dietary Guidelines removed the restriction (no more than 300 mg of cholesterol per day).
Compared with the intake of cholesterol in food, more medical studies have pointed out that saturated fat and trans fat in food will increase blood cholesterol in the human body.
From the information provided by nutritionist Amy, it can be seen that the fat content of eggs and squid is very low. As for cholesterol, calculated per 100 grams of food, the cholesterol in eggs and squid is 234 and 233 mg respectively.
2 types of food are the culprits nutritionists teach cholesterol-lowering diet
Nutritionist Amy quoted the dietary guidelines published by the U.S. government in 2015, stating that the rule of “should not consume more than 300 mg of cholesterol per day” has been removed, because cholesterol intake from food is not the main cause of high blood cholesterol levels.
If you want to effectively improve cholesterol, you should reduce the intake of saturated fat and trans fat, and take more unsaturated fatty acids. Amy pointed out that both saturated fat and trans fat will increase the level of bad cholesterol (LDL) in the blood. The common food sources of the two are as follows:
High Cholesterol Culprits: Saturated Fat Food Sources and Examples
Common food sources and examples of saturated fat:
Animal fats, such as pork ribs, pork belly, chicken feet
whole milk
coconut oil
palm oil
High Cholesterol Culprits: Trans Fat Food Sources and Examples
Common food sources of trans fats:
Vegetable butter, hydrogenated oil, fried food
Examples: butter, egg tart, croissant, French fries
Good Cholesterol: Unsaturated Fat Food Sources and Examples
Nutritionist Amy pointed out that it is not that eating less food containing saturated fat and trans fat can reduce the bad cholesterol in the body. In addition, it is necessary to increase the intake of unsaturated fatty foods to help reduce bad cholesterol in the blood. Among them, Omega-3 fatty acids (Omega fatty acids) help to increase the level of good cholesterol.
Common food sources of unsaturated fat:
canola oil, olive oil
deep sea fish, example: salmon
Nuts
avocado
High cholesterol can lead to coronary heart disease stroke
The Department of Health pointed out that if the cholesterol in the blood is too high, it may accumulate on the inner wall of the blood vessel, causing the blood vessel to become narrowed or even blocked. If this happens in the coronary arteries that supply blood to the heart muscle, it will lead to “coronary heart disease”, also known as “coronary heart disease”.
As for the blood vessels in the brain, they can also be blocked or ruptured due to the accumulation of cholesterol, resulting in “stroke”. In severe cases, hemiplegia or even death may occur. Stroke and coronary heart disease are currently the main killer diseases in Hong Kong.
olive oil.
There are 2 types of cholesterol: good cholesterol and bad cholesterol
According to the Hong Kong Department of Health, fat is basically composed of 1 glycerol molecule and 3 fatty acid molecules. Common fats in food can be divided into two categories: “saturated fat” and “unsaturated fat”. Excessive intake of the former will increase the risk of disease, while the latter can reduce cholesterol levels.
The Center for Food Safety lists the properties and food examples of saturated fat and unsaturated fat. In addition to reducing the intake of foods high in saturated fat, you should also eat less trans fat foods to avoid increasing the risk of disease.
Bad Cholesterol: Saturated Fats (Properties and Food Examples)
Saturated Fat Properties and Food Examples
Saturated Fat Properties
1. It will increase the low-density lipoprotein (soil cholesterol) in the body, thus increasing the risk of heart disease, stroke and other diseases.
2. The intake should be less than 10% (about 20 grams) of the total daily energy requirement.
3. It is solid at room temperature.
Food Sources of Saturated Fat
1. Animal fat
Examples: beef, lamb, pork, poultry
Examples: beef/suet fat, lard and dairy products (such as cheese, cream and whole milk)
2. Some tropical oils
Examples: palm oil, palm kernel oil, coconut oil
Bad Cholesterol: Trans Fats (Properties and Food Examples)
3. Increase bad cholesterol in the body while reducing high-density lipoprotein (good cholesterol), increasing the risk of heart disease.
trans fat food
Most trans fats are produced industrially. Found in foods containing partially hydrogenated oils, such as margarine, vegetable shortening, and baked/fried foods. Meat and dairy products of cattle and sheep may contain a small amount of trans fat.
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Good Cholesterol: Unsaturated Fats (Properties and Food Examples)
Unsaturated fat properties and food examples
Unsaturated fat properties:
It is an important part of a healthy diet and is divided into monounsaturated fat and polyunsaturated fat. Used to replace saturated fat, it can reduce low-density lipoprotein (bad cholesterol) in the body and keep blood vessels open. It is liquid at room temperature.
The linoleic acid and sublinolenic acid contained in it are essential fatty acids, which cannot be synthesized by the body and must be absorbed from food, which are very important for human health. Can dilute blood concentration, lower blood pressure and improve immune system function.
Polyunsaturated fat foods contain oils rich in polyunsaturated fats.
Examples: corn oil, sunflower oil, soybean oil, safflower oil, fatty fish oils, walnut and seed oils
Note: Vegetable oil will be converted into trans fat after hydrogenation process. Excessive consumption will increase the bad cholesterol in the blood and reduce the good cholesterol.
It is recommended to reduce the intake of trans fats, including: margarine and shortening foods containing trans fats, and fried and baked foods (such as shortcrust pastries, biscuits, etc.) that are made or cooked with these fats.
Vegetable saturated fats come from coconut oil, palm oil.
