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Li Tingting stood in front of the oil section of the supermarket, her eyes wandering between all kinds of edible oils. Her fingers brushed over the rows of bottles, but she couldn't make up her mind.
Just yesterday, she just learned that her father was hospitalized for cardiovascular and cerebrovascular diseases. The doctor said that the father's long-term poor eating habits were one of the main causes of the disease.
Li Tingting recalled her father's daily lifestyle of big fish and meat, greasy food, and couldn't help but feel a burst of heartache and self-blame.
She secretly vowed to check the health of the whole family's diet, and choosing a suitable cooking oil is undoubtedly the first step to change.
But in the face of a dazzling array of oil products, she fell into confusion. Which oil is the healthiest choice? What is the difference between different oil types? These questions swirled around her mind, making her unable to make a decision.
Just when Li Tingting was hesitating, a middle-aged woman in a white lab coat walked up to her. "Need help?" The woman asked gently.
Li Tingting looked up and found that there was a work card with "Dietitian Zhang Li" pinned to the other party's chest.
"Hello, Dr. Zhang." Li Tingting greeted politely, "I'm worried about choosing edible oil." My father was recently hospitalized with cardiovascular and cerebrovascular diseases, and the doctor said that it had a lot to do with diet.
I want to choose a healthy cooking oil for my home, but I don't know how to choose. "
After Zhang Li listened, there was a look of understanding on her face. "Your worries are normal. In fact, choosing the right edible oil does play an important role in the prevention of cardiovascular and cerebrovascular diseases.
Recent studies have shown that if the correct selection and use of edible oil can reduce up to 500,000 patients with cardiovascular and cerebrovascular diseases every year. This number is staggering, but it also gives us hope. "
Li Tingting's eyes widened in surprise: "Really? I never thought that the choice of cooking oil would be so important. "
Zhang Li nodded and continued: "That's right. Cooking oil is an integral part of our daily diet, not only providing energy, but also a great source of essential fatty acids.
But the health effects of different types of oils and fats vary widely.
For example, long-term consumption of fats and fats that contain high amounts of saturated fatty acids can increase blood levels of low-density lipoprotein cholesterol (LDL-C), which is thought to be one of the main risk factors for atherosclerosis. "
"So what kind of oil should we choose?" Li Tingting asked eagerly.
Zhang Li smiled and said: "Generally speaking, we recommend choosing edible oils that are rich in unsaturated fatty acids, especially monounsaturated fatty acids.
These fats not only lower blood levels of LDL cholesterol, but also increase levels of high-density lipoprotein cholesterol (HDL-C), which can help protect cardiovascular health. "
"Specifically, olive oil, tea seed oil, peanut oil, etc. are all good options. Among them, olive oil is considered one of the healthiest edible oils because it contains a high amount of monounsaturated fatty acids and polyphenolic antioxidants.
According to a large-scale study published in the New England Journal of Medicine, long-term consumption of olive oil can significantly reduce the risk of cardiovascular disease and overall mortality. "
Li Tingting listened carefully and nodded from time to time. She feels that her knowledge of cooking oil is gradually growing.
Zhang Li continued: "In addition to monounsaturated fatty acids, we also need to consume a moderate amount of oils and fats rich in omega-3 fatty acids, such as flaxseed oil and walnut oil.
These oils have anti-inflammatory effects and may reduce the risk of cardiovascular disease. The Journal of the United States Heart Association has published studies showing that moderate intake of omega-3 fatty acids can reduce the risk of arrhythmia and sudden cardiac death. "
"However," Zhang Li adds, "although these oils are healthy, you should also pay attention to the right amount when using them."
Excessive intake of even the healthiest oils can still lead to a caloric surplus and an increased risk of obesity. In general, the daily fat intake should be controlled to about 25-30 grams. "
Li Tingting said thoughtfully: "I understand. It seems that when choosing an edible oil, you should not only consider the type, but also the amount. So, is there anything I need to pay attention to in terms of cooking methods?"
Zhang Li glanced at Li Tingting approvingly and said, "Good question!" The cooking style is indeed an important factor as well. Different greases have different smoke points, which is the temperature at which they begin to decompose and produce harmful substances.
In general, olive oil is suitable for low-temperature cooking, such as cold salad; Peanut oil, tea seed oil, etc. are suitable for high-temperature cooking, such as stir-frying.
In addition, we should also try to avoid reusing grease, because repeated heating at high temperatures will cause oxidation of grease and produce harmful substances. "
As he spoke, a middle-aged man walked over with a shopping cart. When he heard Zhang Li's words, he couldn't help but interject: "Doctor Zhang, I heard that some vegetable oils use chemical solvents in the refining process, is this kind of oil safe?"
Zhang Li turned to the man and patiently explained, "You asked a very good question. It is true that some vegetable oils are extracted using chemical solvents during industrial production, which may leave trace residues.
However, the edible oil produced by regular manufacturers must undergo strict quality control and testing, and the content of residual solvents is within a safe range.
If you're particularly concerned about this, you can opt for cold-pressed or physically pressed oils that are extracted without the use of chemical solvents. "
When Li Tingting heard this, she suddenly remembered a question: "Dr. Zhang, I heard that some people advocate the use of coconut oil, saying that it can prevent heart disease, is this true?"
When Zhang Li heard this question, her expression became serious: "There are indeed many controversies about coconut oil. Coconut oil contains a lot of medium-chain fatty acids, and some people believe that it boosts metabolism and helps with weight loss.
However, coconut oil is very high in saturated fatty acids, and long-term consumption in large amounts may increase the risk of cardiovascular disease. The United States Heart Association has issued a statement that coconut oil is not recommended as the main cooking oil. "
"In general," Zhang concluded, "when choosing edible oils, we should follow the principle of 'three lows and one high': low saturated fat, low trans fat, low cholesterol, and high unsaturated fat."
At the same time, it is also necessary to pay attention to the diversification, and the combination of different types of oils and fats to obtain more comprehensive nutrition. "
Li Tingting and the middle-aged man listened attentively and nodded from time to time. Zhang Li's explanation gave them a deeper understanding of edible oil.
Just then, a young woman approached with a bottle of margarine advertised as "0 trans fats" in her hand. "Excuse me," she asked, hesitantly, "is this margarine healthier than regular butter?"
Zhang Li looked at the bottle of margarine and said, "That's a good question." Margarine, also known as margarine, does contain less saturated fat than animal-derived butter.
However, we also need to pay attention to whether there are trans fats in it.
Although many products are now labeled as '0 trans fats', according to food labeling regulations, as long as the trans fat content of each serving is less than 0.5 grams, it can be labeled as 0. Long-term cumulative intake may still cause health effects. "
"So what should we choose?" The young woman asked.
Zhang Li replied: "If you like the taste of butter, you can choose to use real butter in small quantities, or try guacamole (guacamole) as a substitute.
Avocados are rich in monounsaturated fatty acids, which are good for heart health. Of course, no matter which one you choose, you should pay attention to the dosage control. "
After listening to Zhang Li's explanation, several customers in the oil section of the supermarket felt that they had benefited a lot.
Li Tingting looked at the various oil products on the shelves, and already had a direction to choose in her heart. She picked up a bottle of extra virgin olive oil and a bottle of tea seed oil and prepared to take it home.
Zhang Li saw Li Tingting's choice and nodded approvingly: "This is a good match."
Olive oil can be used for salads or low-temperature cooking, while tea seed oil is suitable for medium-high cooking. Remember, choosing the right oil is only the first step, the right mix and the right amount of use is the key. "
Li Tingting said gratefully, "Thank you, Dr. Zhang. Your explanation gave me a whole new perspective on cooking oils. I will share this knowledge with my family, especially my father. Hopefully, by changing his eating habits, his condition will improve. "
Zhang Li smiled and said, "I'm glad to help you." In fact, changing your eating habits is not only good for your father, but also for the whole family.
Eating a healthy diet and exercising will improve your family's health. "
Li Tingting nodded, her heart full of hope and determination. She knows that today's trip to the supermarket is not only to buy two bottles of oil, but also to open a new chapter in the healthy life of the whole family.
As Li Tingting pushed the shopping cart away, Zhang Li's words echoed in her mind: "Remember, a healthy lifestyle is the best way to prevent cardiovascular and cerebrovascular diseases.
Choosing a good oil is only one of the steps, and it also requires a reasonable diet, moderate exercise, quitting smoking and limiting alcohol. I believe that as long as you persevere, you will definitely see the positive effects of change. "
Li Tingting took a deep breath and clenched the shopping bag in her hand. She knows that changing her lifestyle habits is not easy, but it is worth it for the health of her family.
She secretly made up her mind to put what she learned today into practice in her daily life and lead the whole family on the road to health.
From this day on, there will no longer be dishes with big oil and meat on the dining table of Li Tingting's house.
Instead, fresh salads flavored with olive oil, vegetable broth simmered in tea seed oil, and lean meats in moderation. Li Tingting also encouraged her father to take a walk every day, and the whole family developed the habit of exercising together.
Three months later, Li Tingting accompanied her father to the hospital for a follow-up. When the doctor announced that all indicators had improved significantly, the father and daughter looked at each other and smiled, tears of relief in their eyes.
Li Tingting knows that this is not just the credit of two bottles of oil, but the result of the joint efforts of the whole family.
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[This content is a fictional short story, and any name, place name, or other aspects involved in the text have nothing to do with reality (without any implications). If there is any similarity, it is purely a coincidence, please read it rationally. 】