Conquer blood fat-lower bad cholesterol LDL (part 1)

LDL, The full English name is:Low Density Lipoprotein, Chinese translation:Low-density lipoprotein, Commonly known as: bad cholesterol.

First of all, we need to understand the importance of LDL, a blood test indicator! Accumulated research in the past shows that:

LDL blood concentration drops an average of 1.8 mg/dL
It can reduce the risk of cardiovascular disease about 1% in the future!

It can be seen that reducing LDL is of urgency! Generally speaking, the upper limit of normal for LDL blood concentration is 130 mg/dL, butFor groups at high risk of cardiovascular disease, it is hoped that the blood concentration of LDL should be controlled to <70 mg/dL.

And what exactly causes the increase in LDL in the blood? The following is organized for everyone:

Trans fatty acid (TFA, trans fatty acid)

In terms of health effects, trans fatty acids have more impact than saturated fatty acids, which are mainly produced through partial hydrogenation of vegetable oils. The most common sources of saturated trans fatty acids are:Margarine, shortening, industrial fried foods, baked goods and delicious snack foods(In short, it isSnacks and DessertsLa! )

(You should know more about trans fats: [Three major nutrients-oils and fats】, 【Losing weight big taboo!!! – [1]】)

Saturated fatty acid(SFA, saturated fatty acid)

The most common sources of saturated fatty acids are:Fatty red meat, full-fat dairy products, tropical crop oils(Palm oil, palm kernel oil, coconut oil)

Dietary cholesterol(Cholesterol in the diet)

The impact of this part is less than the first two (SFA & TFA). The most common sources of cholesterol in the diet are:Eggs, dairy products, meatHowever, since the health effects are still controversial, the dietary cholesterol limit is only targeted at high-risk groups of cardiovascular disease.

Therefore, it is recommended that if you want to reduce LDL, the first step is to reduce the three food sources mentioned above (and restrict the intake of the first two as priority). As for what kind of food is a particularly good alternative? Stay tuned for the next announcement!