Get rid of bad cholesterol! Nutritionists teach you how to eat the right oils to protect your heart

Eating the wrong food is very sad! Modern people have higher and higher requirements for food, and their diet is becoming more and more refined, which is why the number of patients suffering from cardiovascular diseases remains high. If you want to protect your cardiovascular system, it is important to eat good oils wisely! Nutritionist Cai Yixuan will teach you how to choose healthy cooking oils and how to eat nuts to get good oils and maintain cardiovascular health.

Excessive intake of saturated fatty acids and trans fats may increase the risk of cardiovascular disease

Heart disease, cerebrovascular disease, diabetes and hypertensive diseases are among the top ten causes of death in Taiwan and are closely related to cardiovascular disease. Improper diet and lifestyle are precisely the factors that increase the risk of cardiovascular disease.

If you want to prevent cardiovascular diseases, you must keep your blood vessels unobstructed. Once atherosclerosis occurs, the blood vessels will be like a traffic jam in a tunnel. Blood cannot flow smoothly, and the oxygen and nutrients obtained by the tissues will also be reduced, causing symptoms such as high blood pressure, myocardial infarction, and stroke. The culprit that causes blood vessel blockage is the bad cholesterol - low-density lipoprotein (LDL). LDL will accumulate on the inner walls of blood vessels and block them. Therefore, if you want to reduce the risk of cardiovascular disease, you must avoid excessive LDL proliferation.

In addition to bad cholesterol, the body also has good cholesterol - high-density lipoprotein (HDL). HDL is the scavenger of blood. It can recycle cholesterol adhering to the blood vessel walls and help metabolize and excrete it, thus helping to maintain cardiovascular health.

Unsaturated fatty acids can help lower bad cholesterol. In addition to olive oil, nuts are also a good helper

If you want to protect your cardiovascular system, the ultimate goal is to lower LDL and increase HDL. Unsaturated fatty acids can reduce the synthesis of bad cholesterol and excrete it from the body, and can also increase good cholesterol and improve cardiovascular health.

It is very simple to take in unsaturated fatty acids. When cooking, try to use sunflower oil, soybean oil, etc. which are higher in polyunsaturated fatty acids, or try to use olive oil, canola oil, and pure sesame oil which are higher in monounsaturated fats instead of lard, butter and other animal fats which are higher in saturated fatty acids. In addition, a daily serving of nuts provides good oils and cardiovascular nutrients.

A tablespoon of nuts a day may reduce cardiovascular risk

Nuts do not require much processing, so they are considered natural foods with high nutritional value. In addition to being rich in unsaturated fatty acids, it also provides vitamin E as a good antioxidant to prevent oxidative damage caused by free radicals, maintain cell integrity, and dilate blood vessels and prevent blood clotting. Moderate intake can help prevent cardiovascular disease.

Although nuts are rich in nutrients, they are still oily and have high calories. One serving a day is enough, and one serving is about 10 to 30 grams, which is about the amount of a white plastic spoon.

Choose good nuts and adhere to 4 strict selection qualities

It is important to choose nuts wisely and eat them healthily, but there are so many related products on the market that it is a big question to know how to choose. It is recommended to pay attention to the principle of strict quality selection, choose high-quality nuts with no pesticide residues from the place of origin, baking technology that retains nutrition, professional process preservation technology, and have a safe resume inspection report, etc., so that you can eat safely and healthily.

Firstly, the origin of nuts should be strictly controlled, and safe purchasing should be confirmed through inspections of origin. They should also pass tests such as pesticide residue and insect-free. At the same time, the raw nuts must be frozen and stored at -18°C to avoid oxidation of unsaturated fatty acids.

Next comes the safety process. High-temperature rapid baking is not recommended. Raw nuts are best baked slowly at low temperatures to retain the nutrients in the nuts and enhance the crispy aroma of the nuts. No seasoning is added, so the nuts can have a natural flavor. Product preservation is also key. To prevent the nuts from spoiling due to the high temperature and humidity in Taiwan, they are stored in nitrogen to isolate oxygen, and deoxidizers are added to absorb any residual oxygen, ensuring that the nuts are crispy and fresh.

Know the food safety history and eat nuts healthily and safely

In addition, every package of nuts you choose comes with a safety record QR CODE. Simply scan it with your mobile phone to enter the food safety record page, where you can see the product's raw materials, nutritional labeling and inspection report information, all clearly, allowing people to eat healthily and safely.