I'm not bragging, it's a fact!
Lard, as the representative, contains saturated fatty acids and unsaturated fatty acids, which has certain nutrition and can effectively promote the synthesis of cholesterol.
And it has the incomparable fragrance of vegetable oil. With some vegetarians who eat more oil (such as eggplant and radish), the combination of meat and vegetable can make people have more appetite and promote the absorption of vitamins and other nutrients.
In the last century, when pork could not be bought, lard was really a "savior" for people, which could satisfy their appetite for meat. However, now ordinary people, you can actually not eat animal oil.
Because of the high content of saturated fatty acids and cholesterol in animal oil, long-term consumption is easy to cause diseases such as hypertension, arteriosclerosis and hyperlipidemia, which increases the incidence of cardiovascular and cerebrovascular accidents and is very unfavorable to health.
Now people's diet may make the intake of saturated fat exceed the standard, and eating animal oil is tantamount to adding insult to injury. In this regard, Xiao Jiu's suggestion is to eat less animal oil.
Of course, for people who don't like meat at ordinary times and rarely eat out, occasionally using lard at home can supplement energy and saturated fat for your body and make nutrition more balanced.
How to choose vegetable oil
If you eat vegetarian and non-vegetarian food at the same time, it is recommended to eat vegetable oil instead of animal oil, which can avoid excessive intake of saturated fatty acids and calories and reduce the risk of illness.
Eating vegetable oil reminds everyone to pay attention to a big principle, that is:
The cooking temperature must not be too high! !
Because the smoke point of vegetable oil is generally low, if the oil is cooked at high temperature to smoke, it is easy to produce harmful substances and increase the risk of illness.
It is suggested that hot pot should be low in oil, fried less and stewed more. Or you can choose suitable vegetable oil and adjust the cooking temperature.
There are many kinds of vegetable oils in the supermarket. I don't know how to choose them. Here is a classification, hoping to solve your problem.
sesame oil
It's sesame oil, which is usually used for cold dishes, or sprinkle some incense after the dishes are cooked.
peanut oil
Unsaturated fatty acids are relatively stable, not easy to be over-oxidized, and suitable for cooking.
rap oil
Similar in structure to peanut oil, it can be used for cooking.
However, it contains erucic acid, which is not easy to absorb, so it is best to fry erucic acid for a while to volatilize, or choose low erucic rapeseed oil.
sunflower seed oil
It is rich in linoleic acid, vitamin E and α-tocopherol, so it has high nutritional value.
However, the heat resistance is poor and it is easy to be over-oxidized. It is recommended to cook at low temperature instead of frying food.
corn oil
Rich in vitamin E and linoleic acid, it has strong antioxidant effect, is suitable for fast cooking, and can keep the color and fragrance of vegetables.
soya bean oil
It contains a certain amount of α -linolenic acid with high linoleic acid content, which can reduce cholesterol metabolism, but it is unstable at high temperature, so frying is not recommended.
olive oil
Monounsaturated fatty acids are very rich and have good heat resistance, which can be fried quickly or cold.
In fact, oil selection is only 10.
Don't eat too much oil, change varieties frequently.
First of all, it is best to change the category of vegetable oil from time to time.
You can choose according to your own needs. For example, flavor blending oil can be selected for heavy taste, and nutritional blending oil containing linoleic acid and vitamin E can be selected for special people with three high and unsaturated fatty acids; The fried food can be lard and rapeseed oil with high smoke point.
In addition, don't eat more than 25g of oil a day. Even vegetable oil with high nutritional value should not be eaten more, because it is still a kind of fat. Eating too much will make the intake of calories and oil exceed the standard and cause harm to the body.
When it comes to hypertension, many people may dismiss it, because this disease is very common today. But this does not mean that high blood pressure will not cause harm to the body. If hypertension is not treated in time, it will lead to serious complications, which may include cardiovascular diseases and kidney diseases.
For most patients with hypertension, drugs are needed to help lower blood pressure. In addition, daily attention should be paid to help lower blood pressure from diet, such as low salt. In addition to salt, cooking oil is often used. So what oil is the best for hypertensive patients?
1. What oil is suitable for patients with hypertension?
Common oils in our daily life include rapeseed oil, peanut oil, sunflower oil, corn oil and animal fat. But these oils are not all suitable for patients with hypertension. As we all know, patients with hypertension need to avoid eating too much fat, so be careful when choosing edible oil. A study published in Clinical Nutrition shows that extra virgin olive oil can help elderly hypertensive patients control their blood pressure.
This is because this kind of olive oil contains polyphenols and is a strong antioxidant. Polyphenols can lower blood pressure by protecting low density lipoprotein cholesterol (bad cholesterol) from oxidation. Elevated blood pressure is often caused by oxidation of low density lipoprotein cholesterol.
2. How to use olive oil correctly
Choose high-quality olive oil: There are many kinds of olive oil on the market. Pay attention to choosing extra virgin olive oil when buying. Only this kind of olive oil contains polyphenols, which is more beneficial to patients with hypertension.
Cooking method: olive oil will cause a lot of nutrient loss when heated. So it's best not to use olive oil for cooking, but to use it for cold food.
3. Other ways to help lower blood pressure
Change eating habits: patients with hypertension should pay attention to their daily eating habits. Try to avoid eating a lot of animal fat and salt; Alcohol should be avoided as much as possible. Eating more fruits and vegetables containing potassium, calcium and fiber will help lower blood pressure.
Exercise: Proper exercise is very helpful for lowering blood pressure. Generally, strenuous exercise is not recommended for patients with hypertension. Regular aerobic exercise such as swimming, jogging and walking can increase cardiopulmonary function and protect blood vessel health, thus achieving the effect of lowering blood pressure.
I have some friends with high blood pressure. Their usual eating habit is to eat big fish and meat, and their cooking methods like frying, frying, barbecue, halogen products and so on.
In this case, if you don't change your eating habits and just take antihypertensive drugs, it is difficult to achieve a stable antihypertensive effect.
Patients with hypertension should try to reduce animal meat fat in their diet, mainly vegetable oil.
1. Corn germ oil
Because corn germ oil itself does not contain cholesterol, and it is particularly easy to be absorbed by the human body.
Corn germ oil is rich in linoleic acid, which can soften blood vessels, lower blood pressure and prevent and improve arteriosclerosis.
Corn germ oil is also rich in phytol, which can significantly reduce cholesterol.
2. Olive oil
Studies have shown that olive oil is the most suitable oil for human nutrition.
In addition, olive oil can also prevent hypertension, improve brain function, prevent hypertension complications and help women live longer.
3. Rapeseed oil
Rapeseed oil is the first-class vegetable oil in edible oil.
Rapeseed oil is rich in vitamin E and other nutrients, and contains no cholesterol, which is particularly easy to be absorbed by the human body.
Long-term consumption of rapeseed oil can significantly reduce blood pressure and blood lipid, and can effectively prevent diseases such as arteriosclerosis.
Pay attention to less oil and salt in diet; The above edible oils suitable for hypertensive patients should be eaten in rotation.
Edible oil is one of the essential nutrients in diet and an important source of human energy. In recent years, the production, processing and trade of edible oil in China have developed rapidly, and the market competition of edible oil products at home and abroad has become increasingly fierce. People's consumption concept has also changed from "full" to "refined" and then to "healthy and safe to eat".
soya bean oil
Soybean oil is one of the most commonly used edible oils in the world, which contains a lot of linoleic acid. Linoleic acid is an essential fatty acid for human body and has important physiological functions. Children lack linoleic acid, the skin becomes dry, the scales become thick, and the development and growth are slow; Lack of linoleic acid in the elderly will cause cataracts and cardiovascular and cerebrovascular diseases. Soybean oil also contains phospholipids, which can help reduce blood fat. Essential fatty acids include α linolenic acid and linoleic acid, and most of the oils we often eat have high linoleic acid content. However, excessive linoleic acid can lead to lipid peroxidation, which is not conducive to controlling blood pressure and even damaging blood vessels.
Although soybean oil is rich in α linolenic acid and linoleic acid, the content of α linolenic acid is relatively high. Therefore, it can play an auxiliary role in controlling blood pressure and maintaining blood pressure stability, and is very suitable for patients with hypertension.
corn oil
The fatty acid content in corn oil is as high as 80% ~ 85%. Corn oil itself contains no cholesterol, which can dissolve cholesterol accumulated in blood, thus reducing the hardening effect on blood vessels. It has positive preventive and therapeutic effects on senile diseases such as arteriosclerosis and diabetes. Due to the function of natural vitamin E complex, it has obvious curative effect and preventive effect on heart disease, thrombophlebitis, reproductive dysfunction, muscle atrophy and nutritional encephalomalacia. Some old people eat a spoonful of corn oil as a tonic on an empty stomach every day.
Corn oil is rich in vitamins, minerals and a large number of unsaturated fatty acids, mainly oleic acid and linoleic acid, which can reduce serum cholesterol and prevent arteriosclerosis, and has a certain auxiliary effect on preventing "three highs" and complications. [ 1]
peanut oil
Peanut oil consists of 20% saturated fatty acids and 80% unsaturated fatty acids, mainly oleic acid, linoleic acid and palmitic acid. Peanut oil has a good fatty acid composition and is easily digested and absorbed by the human body. According to foreign data, edible peanut oil can decompose cholesterol in human body into bile acid and excrete it, thus reducing the content of cholesterol in plasma. Peanut oil contains choline, an anti-aging component, which helps to delay the aging of brain function. 2
It is also found that three kinds of health care ingredients can prolong life and prolong cardiovascular and cerebrovascular diseases; Resveratrol, monounsaturated fatty acids and β -sitosterol are proved to be chemopreventive agents for tumor diseases, as well as for reducing platelet aggregation, preventing and treating arteriosclerosis and cardiovascular and cerebrovascular diseases.
olive oil
Olive oil is recognized as a healthy and good oil in the world, and it is an essential oil in the kitchen. Known as "liquid gold", "queen of vegetable oil" and "Mediterranean manna" in the west. Olive oil contains a special fatty acid that other edible oils lack, which plays a very important role in protecting cardiovascular and cerebrovascular diseases.
The outstanding feature of olive oil is that it contains a lot of monounsaturated fatty acids. Monounsaturated fatty acids can not only provide heat energy for human body, but also regulate the ratio of high-density lipoprotein cholesterol to low-density lipoprotein cholesterol in human plasma, improve the level of high-density lipoprotein HDL (good cholesterol) and reduce the level of low-density lipoprotein LDL (bad cholesterol) in human body, thus preventing excessive alcohol in human bladder.
This special fatty acid is monounsaturated fatty acid, which can reduce cholesterol and triglyceride in blood; Increase the content of high-density lipoprotein cholesterol (good cholesterol) and reduce the content of low-density lipoprotein cholesterol (bad cholesterol) to prevent atherosclerosis; It can also resist platelet aggregation and prevent thrombosis.
Speaking of hypertension, it is one of the most common chronic diseases, with high morbidity and high disability rate due to complications, so the prevention and control of hypertension is particularly important. How to eat oil to be healthy for hypertension is really something that patients with hypertension must pay attention to.
The first element of healthy oil consumption for hypertension: quantity control!
Patients with hypertension should strictly control the consumption of edible oil. The daily oil consumption should be controlled within 30g. Excessive oil intake is easy to induce obesity, which is very unfavorable to blood pressure control.
The second element of healthy oil for hypertension: "flower heart"!
There is no difference in the appearance of edible oil, but the connotation of oil is really different. According to different fatty acids, vegetable oils are divided into:
N-6 series-representative oils: peanut oil, sesame oil, soybean oil, sunflower oil, sesame oil, etc. (n-6 is the main oil at ordinary price);
N-3 series-representative oils: linseed oil, perilla oil and linseed oil;
N-9 series-representative oils: olive oil and camellia oil.
When people with hypertension choose edible oil, they should appropriately reduce n-6 series oil and increase n-3 and n-9 series oil. Prepare a bottle of three series of oil at home and change it to "playboy" every day.
The third element of healthy eating oil for hypertension: it is best not to cook with animal oil.
Patients with hypertension should reduce the intake of saturated fatty acids, because the food source of saturated fatty acids in diet can be obtained from animal foods, especially livestock meat, so the use of animal fats in edible oil should be avoided or reduced. Because saturated fatty acids are difficult to digest in the body, it is easy to increase the burden on blood vessels.
To sum up, eating oil healthily for hypertension is the policy of 17: control the amount, be fancy, and it is best not to cook with animal fat.
With the improvement of living conditions, almost every family has elderly people with hypertension. People with high blood pressure and hyperglycemia should pay attention to eating everywhere, such as salt and oil.
The oils eaten at home are mainly animal oil, cottonseed oil, artificial oil, olive oil, rapeseed oil, sesame oil, peanut oil, corn oil, soybean oil and sunflower oil.
1. First of all, people with hypertension should not eat animal oil. Animal oil contains a variety of saturated fatty acids, which easily leads to the deposition of cholesterol on the blood vessel wall, which leads to the increase of the thickness of the blood vessel wall and the decrease of the elasticity, which in turn leads to the stenosis of the arterial lumen, the formation of atherosclerosis and the increase of the risk of coronary heart disease.
2. The harm of artificial oil to human body is similar to that of animal oil. Too much trans fatty acids can easily lead to arteriosclerosis and increase blood viscosity.
3. It is better for hypertensive patients to eat rapeseed oil, because rapeseed oil contains unsaturated fatty acids and vitamin E, which has the effect of softening blood vessels.
4. Peanut oil is also the choice of patients with hypertension. Peanut oil contains resveratrol and monounsaturated fatty acids, which can inhibit platelet aggregation, prevent thrombosis and protect blood vessel wall.
5. Linoleic acid and palmitic acid in sesame oil can promote cholesterol metabolism and eliminate deposits on arterial wall, thus softening blood vessels and maintaining their elasticity.
6. Corn oil, soybean oil and sunflower seed oil all contain a lot of unsaturated fatty acids, which have a protective effect on blood vessels.
In recent years, there are more and more "three highs" people, and the reason for the increasing number is actually closely related to our diet, among which, it is closely related to the oil intake every day. Don't believe me!
There are many kinds of oils, such as tea seed oil, rapeseed oil, soybean oil, peanut oil, sunflower oil and blended oil. But for people with three highs, eating the wrong oil may make their health worse and worse. And the oil suitable for the "three highs" people is different.
Next, let's see how to eat oil healthily and scientifically.
First of all, diabetic patients are suitable for sesame oil.