Beat blood fat-total cholesterol T-CHOL (part 2)

This is a discussionHow diet affects total cholesterolThe next episode! Main reference published in 2012"The American Journal of Clinical Nutrition" ─ "A randomized trial of the effects of an almond-enriched, hypocaloric diet in the treatment of obesity".

The study divided the subjects into two groups. Both groups had low total calorie intake per day (1200~1500 kcal/d for women and 1500~1800 kcal/d for men). However, the control group could not consume any nuts in their diet. Food, the experimental group took 28 g of almonds daily. The results of this test found that: six months laterCompared with the control group, the blood fat values of the experimental group (intake of 28g of almonds per day) have significantly reduced T-CHOL, T-CHOL/HDL, and TG.

In addition, the reference was published in 2014 in"The American Journal of Clinical Nutrition" ─ "DHA-enriched high-oleic acid canola oil improves lipid profile and lowers predicted cardiovascular disease risk in the canola oil multicenter randomized controlled trial", the paper stated that although current data suggest that the diet should reduce the intake of trans and saturated fat, The comparison of the types of fats in the diet (n-9, n-6, n-3 fatty acids) has not yet been determined, so the study divided the subjects into four groups:

1. Canola group (consumption of traditional canola oil, n-9 rich)
2. CanolaDHA group (take high oleic canola oil, n-9 & n-3 rich)
3. CornSaff group (take corn oil and safflower seed oil, n-6 rich)
4. FlaxSaff group (take linseed oil and safflower seed oil, n-6 and short-chain n-3 rich)

The above four groups of subjects received 5 times of diet control, each diet control was maintained for 4 weeks, and the interval between the two was 4 weeks. The final test results found:

1. The four groups of T-CHOL (total cholesterol) and LOL (bad cholesterol) all decreased, of which the CornSaff and FlaxSaff groups had the highest decrease.
2. The HDL (good cholesterol) part only increased in the CanolaDHA group.
3. Only the CanolaDHA group has a significant decrease in the TG (triglyceride) part.

Based on the above, in terms of the choice of oil products,CanolaDHA oil (high oleic canola oil), corn oil + safflower seed oil, linseed oil + safflower seed oil, the above three are good oil sources. As for those who are greedy, you can eat some nut-like foods (such as almonds) as snacks, which will help blood fat!

But remind everyone, remember to control the total amount. Nuts and oils are not unlimited intake. The amount of 28 g of almonds is about equal to a handful of a normal person's hand!