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Aunt Zhang has always loved sweets, especially the ghee dim sum made in her hometown. The dim sum fried with good pork until golden brown and crispy is not only delicious, but also full of memories, which can bring Aunt Zhang back to her youth. This time, her relatives from her hometown came to visit and specially brought her several large boxes of ghee snacks. Aunt Zhang greeted the old and young at home warmly, brewed tea, and tasted this delicious snack together. However, the granddaughter, who is losing weight, is not interested in these snacks. She said worriedly: "These snacks are made of lard oil, and the school teacher said that eating too much is easy to get blood clots, plaques, and easy to gain weight!" The granddaughter suggested Aunt Zhang with concern: "Grandma, you should eat less!" Aunt Zhang slowly swallowed a bite of dim sum, and then told her granddaughter: "Pork oil is not the culprit of cardiovascular and cerebrovascular diseases." The granddaughter asked suspiciously, "Why is that?" "Next, we will explore the effects of pork oil on cardiovascular and cerebrovascular health.
Regarding lard (lard), it is extracted from the fat tissue of pigs and consists mainly of saturated fatty acids. While consuming too much saturated fatty acids may increase the risk of cardiovascular disease, it is inaccurate to attribute lard alone to cardiovascular and cerebrovascular plaque formation. Current scientific research shows that the risk of cardiovascular and cerebrovascular diseases is not only related to the intake of saturated fatty acids, but also closely related to the overall dietary pattern and lifestyle. Diets high in salt, sugar, and cholesterol, lack of exercise, and other unhealthy lifestyles may increase the risk of cardiovascular disease. Therefore, cardiovascular and cerebrovascular plaques cannot be completely attributed to lard.
So, is eating lard good or bad? In general, eating lard depends on the overall fat intake in the diet, the type of fat, and the overall dietary pattern and health of the individual. Lard naturally also has its benefits, it is a high energy density food that provides the energy the body needs. In addition, it is rich in fat-soluble vitamins (such as vitamin A, vitamin D, etc.) and some essential fatty acids that help maintain the normal functioning of the body. At the same time, lard can also add rich taste and flavor to food, making food more delicious. In addition, lard oil has high temperature stability in high-temperature cooking, making it suitable for cooking food at high temperatures. However, consuming too much lard oil may have negative effects on the body. Lard oil is rich in saturated fatty acids, and high intake of saturated fatty acids can lead to increased levels of total cholesterol and low-density lipoprotein cholesterol (LDL-C) in the blood, increasing the risk of atherosclerotic plaque formation. At the same time, lard oil is a high energy density food, and excessive intake may lead to excess energy and weight gain, which can lead to health problems such as obesity, gallstones, and metabolic syndrome. Therefore, in general, moderate intake of lard oil will not have serious health effects, but the specific intake should be determined according to the nutritional needs and health status of the individual. Keeping your mouth shut is still the key to eating a healthy diet.
However, for patients with cardiovascular and cerebrovascular diseases, the disadvantages of eating more lard outweigh the benefits. Why is that?
The reason why patients with cardiovascular and cerebrovascular diseases should not eat more lard is mainly related to the influence of saturated fatty acids. Excessive intake of saturated fatty acids in lard oil may adversely affect cardiovascular and cerebrovascular health. It may promote the formation of plaque in the arteries and the development of atherosclerosis, which includes several reasons:
Increase total cholesterol and LDL-C: Intake of saturated fatty acids can lead to increased blood levels of total cholesterol and low-density lipoprotein cholesterol (LDL-C), which are one of the risk factors for cardiovascular and cerebrovascular diseases. High levels of total cholesterol and LDL-C may gradually deposit in the artery walls, forming arterial plaque and eventually leading to atherosclerosis.
Promote inflammation and oxidative stress: excessive intake of saturated fatty acids may trigger low-level chronic inflammation and chronic oxidative stress, which are factors in the development of cardiovascular and cerebrovascular diseases. Chronic inflammatory states can promote the formation of blood clots.
Affects blood clotting: Intake of saturated fatty acids may affect the clotting function of the blood, increasing the risk of thrombosis. Highly saturated fatty acids may increase the synthesis and release of clotting factors, such as prothrombin, fibrinogen, etc., which may cause blood to clot easily to form blood clots. At the same time, it also increases the osmotic pressure of the blood, increasing the viscosity of the blood, resulting in increased blood clotting.
Therefore, in the dietary recommendations of patients with cardiovascular and cerebrovascular diseases, it is usually recommended to reduce the intake of foods with high saturated fatty acid content, so it is not recommended for patients to consume lard. Instead, healthy fats, such as unsaturated fatty acids, should be preferred in place of saturated fatty acids. Food sources with low fat and high protein are a wise choice for patients with cardiovascular and cerebrovascular diseases.
So, what foods may contain lard? How to distinguish between foods high in saturated fatty acids and unsaturated fatty acids?
In general, in daily life, we can distinguish between highly saturated and unsaturated fatty acids in food by:
First, look at food sources: saturated fatty acids usually come mainly from animal fats and some vegetable oils (such as coconut oil, palm oil), while unsaturated fatty acids are mainly found in vegetable oils (such as olive oil, sunflower oil, peanut oil) and some plant foods (such as nuts, seeds, avocados, etc.).
Second, look at product labels: nutrition labels on food packaging often list the fat content and type of fat in the food. Saturated fatty acids are usually listed separately, while unsaturated fatty acids may be listed as monounsaturated fatty acids and polyunsaturated fatty acids.
Also, pay attention to the physical properties of the food: saturated fatty acids are solid at room temperature, such as the fats in butter and cheese. Unsaturated fatty acids are usually in a liquid state, such as olive oil. However, it is important to note that some unsaturated fatty acids can also exist in solid form, such as cocoa butter.
Finally, access to nutritional information: You can learn about the type and amount of fat in different foods through nutrition databases, nutrition books, or information from authoritative organizations. It's important to remember that a food may contain both saturated and unsaturated fatty acids, and the key is the relative content of the food. Not all foods that contain high saturated fatty acids cannot be eaten, but for foods that may contain too much lard, you can eat as little as possible.
So, if we don't eat lard, which oils can we choose instead? Which oils are more beneficial to cardiovascular and cerebrovascular health?
If you don't eat lard, you can choose other oils instead. Here are some oils that are more beneficial for cardiovascular and cerebrovascular health:
Olive oil: Olive oil is rich in monounsaturated fatty acids, specifically a type of monounsaturated fatty acid called omega-9 fatty acids. It helps to lower total blood cholesterol and low-density lipoprotein cholesterol (LDL-C) levels, thereby helping to maintain cardiovascular and cerebrovascular health. Olive oil is a healthy choice when it comes to raw food or low-temperature cooking.
Flaxseed oil: Flaxseed oil is a vegetable oil rich in linolenic acid, an omega-3 polyunsaturated fatty acid. Linolenic acid can help reduce the risk of cardiovascular disease and has anti-inflammatory and antiplatelet aggregation effects. Flaxseed oil is suitable for use in coleslaw, condiments, or mixed beverages because it is not suitable for cooking at high temperatures.
Avocado oil (shea butter): Avocado oil is rich in monounsaturated fatty acids, especially omega-9 fatty acids. It helps lower total cholesterol and LDL-C levels, as well as providing antioxidant and anti-inflammatory properties. Avocado oil is suitable for raw foods, cold dresses, cooking, and spreading.
Nut and seed oils: Nuts (e.g., walnuts, almonds, cashews) and seed oils (e.g., flaxseed, sunflower seed, pumpkin seed) oils are rich in unsaturated fatty acids, especially polyunsaturated fatty acids (such as omega-3 and omega-6 fatty acids). These oils help lower blood cholesterol and are beneficial for cardiovascular and cerebrovascular health. Nut and seed oils are suitable for cold dressings, poured over food, or as a condiment.
In general, choosing oil rich in unsaturated fatty acids is more beneficial to cardiovascular and cerebrovascular health than eating lard. At the same time, pay attention to intake, no matter what fat, too much intake is not good for the body.
Epilogue:
Eating lard itself is not scary, the key is to eat reasonably. Moderate intake of lard oil does not increase the risk of cardiovascular disease. Therefore, lard should not be blamed for all problems, but should focus on the overall diet and lifestyle habits. The statement that "lard is a plaque accelerator" is too biased, and it is not advisable to completely abandon lard. As long as you properly control the food intake high in saturated fatty acids, maintain a balanced diet and diversified choices, and enjoy the rest as much as you want! After all, eating well and eating happily is the positive meaning given by food. What do you think?
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