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"Lao Wang, the list of high-quality fatty acids is out, do you know? Chicken, duck and fish are not the first. Doctor Li Ming said while wrapping a bandage on Lao Wang's ankle.
On this day, Lao Wang, a bank clerk, accompanied his family to the suburbs for a hike and accidentally sprained his ankle. In order to deal with his injuries, Lao Wang came to the community hospital. Coincidentally, he met his neighbor Aunt Wang at the hospital, and she happened to come to pick up the medicine. On the way back to the community, the two couldn't help but talk about health. Lao Wang has been feeling tired recently, and he is worried about his diet, especially improper fat intake, so he asked his doctor friend Li Ming for relevant precautions.
The importance of fatty acids: a necessity for the body
Dr. Li Ming explained that fatty acids are essential nutrients for the human body and are very important for health. Fatty acids are divided into saturated fatty acids and unsaturated fatty acids, with unsaturated fatty acids being particularly important for cardiovascular health.
"Unsaturated fatty acids help lower cholesterol and prevent cardiovascular disease." "They can be divided into monounsaturated fatty acids and polyunsaturated fatty acids, which in turn include omega-3 and omega-6 fatty acids. ”
He also told a case of a 60-year-old patient who had too much saturated fat in his diet, which led to high cholesterol levels and an increased risk of cardiovascular disease. After a few months of doctor's advice, adjusting the diet and increasing the intake of unsaturated fatty acids, cholesterol levels were significantly reduced and cardiovascular health improved.
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Ranking of high-quality fatty acids: who is number one
Dr. Li Ming went on to say that the recently released list of high-quality fatty acids reveals many sources of high-quality fatty acids, but the number one is not chicken, duck and fish, which everyone usually eats, but flaxseed oil.
"Flaxseed oil is rich in Omega-3 fatty acids, which are one of the essential polyunsaturated fatty acids for the human body, which is very beneficial to cardiovascular and cerebrovascular health." "It can also help reduce inflammation and improve joint health." ”
He also referred to a study that showed that people who regularly consumed flaxseed oil had a 25% lower risk of cardiovascular disease than those who did not consume flaxseed oil. In addition, the Omega-3 fatty acids in flaxseed oil can also help improve brain function and prevent Alzheimer's disease.
Other sources of high-quality fatty acids
In addition to flaxseed oil, Dr. Li Ming also introduced several other sources of high-quality fatty acids, which also topped the rankings.
avocado
"Avocados are rich in monounsaturated fatty acids, especially oleic acid, which can help lower bad cholesterol and raise good cholesterol." "Regular consumption of avocados can improve cardiovascular health. ”
One study found that people who regularly consumed avocados had significantly lower levels of bad cholesterol and a 20% lower risk of heart disease.
nut
"Nuts, such as walnuts, almonds, cashews, etc., are good sources of high-quality fatty acids." "They are rich in Omega-3 and Omega-6 fatty acids, which are very beneficial for cardiovascular and cerebrovascular health. ”
He also mentioned an elderly patient who usually likes to eat nuts, and during the physical examination, it was found that his cholesterol level has been stable and his cardiovascular health is very good.
Deep-sea fish
"Deep-sea fish, such as salmon, sardines, tuna, etc., are rich in Omega-3 fatty acids." "The fatty acids in these fish can help lower blood lipids and prevent atherosclerosis. ”
One study showed that people who regularly consumed deep-sea fish had significantly lower blood lipid levels and a 30% lower risk of cardiovascular disease.
How to add good fatty acids to your diet
Hearing this, Lao Wang couldn't help but ask with interest: "Doctor Li, then how should we increase these high-quality fatty acids in our diet?" ”
Dr. Li Ming explained that adding these high-quality fatty acids is actually very simple and can be matched according to your taste and habits.
Flaxseed oil can be used cold dressing
"Flaxseed oil is great for cold salads, or in yogurt and oatmeal." "One spoonful of flaxseed oil per day can significantly increase your intake of Omega-3 fatty acids. ”
Avocados can be made into guacamole
"Avocados can be made into guacamole, served on whole-wheat bread or as an ingredient in salads." "Guacamole is delicious and nutritious, making it a good choice for increasing monounsaturated fatty acids. ”
Nuts can be used as a snack
"Nuts can be used as a snack, and a small handful of nuts a day can significantly increase the intake of omega-3 and omega-6 fatty acids." "Nuts are delicious and nutritious, making them a great healthy snack. ”
Deep-sea fish can be served as a main course
"Deep-sea fish can be used as a main dish, and eating deep-sea fish two to three times a week can significantly increase the intake of omega-3 fatty acids." Dr. Li Ming said, "Steaming and roasting are good cooking methods. ”
How to balance Omega-3 and Omega-6 fatty acids
Just when everyone was in the heat of discussion, Aunt Wang suddenly asked a new question: "Dr. Li, how to balance Omega-3 and Omega-6 fatty acids?" ”
Dr. Li Ming nodded and continued, "Both Omega-3 and Omega-6 fatty acids are very important for health, but the intake of Omega-6 fatty acids in the modern diet is usually too high, and the intake of Omega-3 fatty acids is relatively insufficient. ”
He explains that too much intake of Omega-6 fatty acids may lead to an inflammatory response, while Omega-3 fatty acids have anti-inflammatory effects. Therefore, it is very important to balance the intake of these two fatty acids.
Reduce your intake of foods high in Omega-6 fatty acids
"Reduce your intake of foods high in Omega-6 fatty acids, such as vegetable oils (e.g., corn oil, soybean oil) and processed foods." "These foods are usually high in Omega-6 fatty acids, and excessive intake can lead to inflammation. ”
Increase your intake of Omega-3 fatty acids
"Increase your intake of Omega-3 fatty acids, such as deep-sea fish, flaxseed oil, nuts, etc." "These foods are high in Omega-3 fatty acids, which help balance Omega-6 fatty acids. ”
Pay attention to your diet
"Pay attention to your diet and maintain a reasonable ratio of Omega-3 and Omega-6 fatty acids." "Generally speaking, the ratio of Omega-3 to Omega-6 fatty acids should be kept at around 1:4. ”
After listening to Dr. Li Ming's explanation, Lao Wang and Aunt Wang said that they benefited a lot. Through this discussion, everyone not only learned a lot about high-quality fatty acids and health, but also understood the importance of a reasonable diet. After all, maintaining a healthy lifestyle and a scientific diet is the only way to enjoy a good life.
What are your thoughts on this? Welcome to discuss in the comment area!
Resources
[1] Cao Shuosen. Research Progress on the Detection of Fatty Acids in Agricultural Products Based on Hyperspectral Imaging Technology, Chinese Journal of Cereals and Oils, 2024-07-02