Everyone knows that eating too much oil is not good, eating too much oil will increase the risk of hyperlipidemia, increase the risk of atherosclerosis, and eventually lead to cardiovascular and cerebrovascular diseases.
<h1 class="pgc-h-arrow-right" data-track="25" >, low oil and low fat, refers to these foods:</h1>
We have always said low-oil and low-fat diet, mainly referring to foods that reduce saturated fatty acids and foods that reduce trans fatty acids.
Specifically, it is necessary to reduce animal fats: such as cattle, sheep, pigs and other animal meat, offal, especially fat meat, and a few plants such as coconut oil, cocoa oil, palm oil, etc. are also saturated fatty acids, and such oils and fats must be strictly controlled. There are many foods with trans fatty acids: Western-style fast food such as burgers, pizzas, sandwiches, fried chicken nuggets, fries, etc.; pastries such as pastries such as pastries, cream cakes, egg yolk pie, puff pastries, puffs, muffins, donuts, etc.; fried foods such as fritters, french fries, potato chips, fried chicken, fried twist flowers, fried steamed buns, etc.; desserts such as cocoa butter chocolate, milk sugar, ice cream, ice cream, milk tea, coffee companion, etc.; and salad dressing, peanut butter, sweet popcorn, etc.
But not all oils are unhealthy, and what I want to tell you today is α-linolenic acid, which is a relatively healthy oil.
<h1 class="pgc-h-arrow-right" data-track="27" > Latest research: α-linolenic acid can reduce the risk of death</h1>
α-linolenic acid is a polyunsaturated fatty acid (C18H30O2) with three double bonds, which is an omega-3 essential fatty acid. It is one of the essential nutrients for people and has important significance for human health.
A study published in the British Medical Journal found that consuming relatively high α-linolenic acid reduces the risk of death, particularly cardiovascular death.
Let's take a look at the study: The scientific team analyzed 41 studies on α-linolenic acid of nearly 1.2 million people over a 30-year period from 1991 to 2021.
The results showed that the all-cause mortality rate decreased by 10%; the mortality rate from cardiovascular disease decreased by 8%; and the mortality rate from coronary heart disease decreased by 11% in the population with higher α-linolenic acid intake. In other words, in every 10,000 people, 113 deaths can be reduced because of the increased intake of α-linolenic acid; in every 10,000 people, because of the increase in α-linolenic acid, 33 deaths due to cardiovascular disease can be reduced; in every 10,000 people, because of the increase in α-linolenic acid, 23 deaths from coronary heart disease can be reduced.
The study also found that an appropriate increase of 1 g of alpha-linolenic acid intake per day reduced the risk of all-cause death and cardiovascular death by 5%.
<h1 class="pgc-h-arrow-right" data-track="40" >3, which foods contain more α-linolenic acid</h1>
α-Linolenic acid accounts for 67% of perilla seed oil, 55% of flaxseed oil, 42% of peony seed oil, 32% of sea buckthorn seed oil, 20% of parma hemp oil, 10% of rapeseed oil, and 8% of soybean oil.
Among the above oils, the most common in daily life is linseed oil, rapeseed oil and soybean oil, and everyone can choose the oil that suits their own α -linolenic acid content according to their living habits and living conditions.
Of course, it is added here that even if flaxseed oil, rapeseed oil and soybean oil are relatively healthy oils, it is not recommended to use these oils to heat fried foods at high temperatures. Because after the oil passes through the high temperature, it will produce more trans fatty acids, which is what we began to say to be strictly limited, and it is not advisable to eat too much fried food.
In addition to these direct oils, in fact, soybeans, nuts and other plants in the daily diet also contain a certain amount of α - linolenic acid.
Therefore, the "Dietary Guidelines for Chinese Residents" recommend that we consume a certain amount of soybeans or soy products and a certain amount of nuts every week. Generally speaking, adults have about 100-150g of soybeans per week, and about 20g of nuts per person per day, which is equivalent to their own handful, including walnuts, peanuts, pistachios, cashews, almonds and other nuts.
To a certain extent, these foods can also supplement our α-linolenic acid, which is conducive to our cardiovascular protection, heart protection, and reduced risk of related death.
Finally, we also add that even if α-linolenic acid is a healthy substance, even if flaxseed oil, rapeseed oil, soybean oil, legumes, nuts, etc. all contain more α-linolenic acid. We should not overdose, everything must have a degree, even if it is food, it should not be excessive, too much.
Again: there is no absolutely healthy oil, only a relatively healthy amount!
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