Walnuts are very oily!
Eat more oil, blood lipids may be elevated!
Therefore, eating walnuts will increase blood lipids, and people with high blood lipids should not eat walnuts!
Such a causal logical relationship is our most basic understanding!
However, the understanding of assumption is not necessarily all right!
<h1 class="pgc-h-arrow-right" data-track="24" >, "Circulation" magazine, eating a moderate amount of walnuts is conducive to reducing blood lipids</h1>
Recently, the journal "Circulation" published a study, found that eating a moderate amount of walnuts every day, not only does not increase blood lipids, but also helps to reduce LDL cholesterol, which is what we call "scurvy lipids".
It was a study from the United States and Spain that randomly divided volunteers into two groups, one group ate walnuts for 30-60g per day; the other group did not eat walnuts.
The follow-up was two years, and during the follow-up period, there was no difference in the performance of statin medications in the two groups, and the weight of the two groups of volunteers remained stable, and the changes in blood glucose levels were similar. Two years later, it was found that the group of volunteers who ate walnuts for a long time had a 4.4% reduction in total cholesterol levels; 3.6% lower LDL cholesterol levels; and 16.8% lower meDR cholesterol levels than those who did not eat walnuts. That is, bad cholesterol is reduced. For men in particular, LDL cholesterol levels fell significantly by 7.9 percent more than women by 2.6 percent.
Of course, it was also found that there was no significant change in triglycerides and HDL cholesterol.
<h1 class="pgc-h-arrow-right" data-track="29" > second, walnut oil is so big, why not raise blood lipids, but also reduce blood lipids? </h1>
1. There are two kinds of blood lipids: cholesterol and triglycerides
The main reason for the rise of triglycerides is unhealthy diet, especially eating fried foods, fatty foods, and fine grains, which may cause elevated triglycerides.
Cholesterol, mainly refers to the rise of LDL cholesterol, very little part of the reason is caused by unhealthy diet, most of which is caused by genetic metabolism and other factors, so even if you do not eat oil, do not eat meat, some people's LDL cholesterol will also rise.
2, oil is also divided into two kinds: saturated fatty acids and unsaturated fatty acids
Saturated fatty acids are relatively unfavorable to blood lipid metabolism, and excessive intake of saturated fatty acids will increase blood lipids and even affect blood vessel health. Common saturated fatty acids are mainly animal oil, butter, palm oil.
Unsaturated fatty acids are relatively healthy, and proper unsaturated fatty acids are even beneficial to lipid metabolism and vascular health. For example, olive oil, flax oil, rapeseed oil and other vegetable oils. We've all heard of deep-sea fish oil, the oil extracted from deep-sea fish, which is good for blood lipid metabolism, which is omega-3 fatty acids and is also an unsaturated fatty acid.
Although walnut oil looks relatively large, but mainly contains unsaturated fatty acids, appropriate unsaturated fatty acids will not only not increase blood lipids, but also conducive to blood lipid metabolism, is conducive to controlling blood lipids, and even reduce blood lipids.
<h1 class="pgc-h-arrow-right" data-track="41" >3. Other related studies</h1>
The Journal of Clinical Nutrition published an article in which volunteers were followed up for nearly 10 years, and the results showed that compared with people who ate less than 30 g of nuts per month, the overall risk of death was reduced by 23% for people who ate more than 120 g of nuts per week, the risk of death from cardiovascular disease was reduced by 28%, and the risk of death from other non-cardiovascular diseases was reduced by 18%.
Eating the right amount of nuts, including walnuts, such as almonds, cashews, chestnuts, hazelnuts, pistachios and other tree nuts, can bring benefits.
<h1 class="pgc-h-arrow-right" data-track="49" >4, how many nuts is more appropriate? </h1>
Although walnuts have certain benefits, they are not eaten in unlimited quantities, and anything is too much.
Above we mentioned that eating walnut groups, 30-60g of walnuts per person per day;
The Chinese Guidelines for the Prevention of Cardiometabolic Diseases in a Healthy Lifestyle recommends eating 50-70 g of nuts per person per week.
Recommended in the Dietary Guidelines for Chinese Residents, eat 50-70 g of nuts per person per week.
The survey results show that Chinese people eat very few nuts, and the average person eats only 1.4g per day. In short, whether it is a healthy person or a person with high blood lipids or cardiovascular and cerebrovascular diseases, it is recommended that long-term, moderate consumption of nuts is conducive to blood lipid metabolism, and even reduce blood lipids and protect cardiovascular diseases.
The simple recommendation is that one handful of nuts per person per day is appropriate, 50-70g per person per week.
Walnut oil is large, eating it will increase blood lipids, which seems to be a very ordinary "truth", but it is not the truth. Many things, not only look at the surface, we must learn to believe in science, not believe in what we think or see.
If you also choose to believe what you think, you will definitely think that the Earth is square now...
#健康明星计划 #
(Medical cards have been added here, please check out to today's headlines client)