But why do some people say that eating too little fat can easily affect life expectancy? There is even a risk of increasing mortality. This statement is mainly related to a study published in The Lancet. A prospective study published in The Lancet, an authoritative medical journal, shows that the mortality rate of people who consume the most fat is about 23% lower than that of people who consume less fat.
Is eating more fat healthier than eating less fat?
Don't get me wrong on this point. Incomplete fat is harmful. There are two main forms, one is saturated fat and the other is unsaturated fat. Its duty in the human body is to endow the body with functions. It is necessary to know that 20~30% of the total diet is fat supply.
Unsaturated fatty acids can promote the absorption of fat-soluble vitamins, such as vitamin A, vitamin D, vitamin E and vitamin K, which need to be dissolved in fat. Moreover, unsaturated fatty acids are good fats in the body, which can reduce low-density lipoprotein in the blood and help prevent cardiovascular and cerebrovascular diseases.
The main dietary sources are peanuts, melon seeds, cashews and pistachios. According to the latest edition of Dietary Guidelines for China Residents, each person consumes 25~30g of nuts every day, and the original nuts are the first choice, which can meet the needs of the body.
What we need to stay away from is saturated fatty acids. Although the dietary guidelines for residents in the United States and China have removed the restriction on cholesterol, according to the dietary guidelines for residents in the United States, the daily intake of saturated fat for adults should not exceed 65,438+00% of the total calories.
In daily food, we should pay attention to lard, margarine and margarine with high saturated fatty acid content, as well as the fat put by many housewives when making fillings. Long-term large intake will increase the probability of human suffering from hypertension, hyperlipidemia, type 2 diabetes, cardiovascular and cerebrovascular diseases.
In addition, in our daily life, we should also talk about edible oil. There are many kinds of edible oils sold in the modern market, including lard, sunflower oil, peanut oil and corn oil. What needs to be kept away is animal oil rich in saturated fatty acids. The reason why the fragrance is rich is that it cannot be separated from a large amount of saturated fat.
The remaining vegetable oil is not suitable for people to eat more, and the daily amount should be controlled within the range of 25~30g, which is almost like filling 4~5 beer caps.
In meat, we can abandon fat and choose fish, especially deep-sea fish, which contains more unsaturated fatty acids, including DHA and EPA, which is beneficial to prevent cardiovascular and cerebrovascular diseases.