The key to lowering cholesterol is to "choose the right oil"! Is it good for healthy people to eat 2-3 eggs a day?

Nutritionists say that whether a food will increase the body's cholesterol after being eaten into the human body mainly depends on the cholesterol of the food and the saturated fat eaten together. After these two values ​​are calculated through formulas, the cholesterol index (CSI) can be obtained, which is the final impact.
Cholesterol Saturated Fat Index (CSI) = 0.05 × cholesterol (mg) + 1.01 × saturated fatty acids (grams). The saturated fatty acids contained in the food itself or the oil used in cooking are the main culprits in raising cholesterol in the body.
For example, everyone thinks that seafood has high cholesterol and dare not touch it. In fact, although seafood has 1-2 times higher cholesterol than meat, it contains very low saturated fat. Therefore, the calculated cholesterol index Relatively low.
Therefore, we must pay attention to the balance of food, try to avoid fatty meat parts, and choose oils containing unsaturated fatty acids when cooking food, which is the key to not causing cholesterol levels to rise.

The key to lowering cholesterol is choosing the right oil! Nutritionists recommend 6 main oils

For daily cooking, olive oil, canola oil, tea oil, avocado oil, and rapeseed oil are the main cooking oils that are rich in monounsaturated fatty acids. The American Heart Association recommends that the composition ratio of oils is: monounsaturated fatty acids / The ratio of polyunsaturated fatty acids / saturated fatty acids is 1.5: 1:0.8. Unless cooking at high temperatures, use as little oil as possible that is rich in saturated fatty acids, such as lard, butter, coconut oil, palm oil, butter, white oil, roasted ghee, etc. and their products.

Will healthy people have any health concerns if they eat 2-3 eggs a day?

Speaking of high cholesterol, you may also ask, can you eat eggs? Or should you only eat egg whites and not the yolks? In the Dietary Guidelines, the maximum daily intake of 300 mg of cholesterol in food has been removed. The maximum number of eggs a person can eat per day depends on whether the individual has hypercholesterolemia, what kind of oil is used for cooking, and whether If you often eat foods with a high cholesterol index, consuming 2 to 3 eggs a day is safe for your body if these conditions are excluded.
On the other hand, if you have total cholesterol that exceeds the standard, you should still eat an appropriate amount of eggs. The latest version of the "Daily Dietary Guidelines Manual" recommends that: patients with excessive blood cholesterol, those who have suffered from arterial infarction, obesity or fatty liver, etc., are still advised to pay attention. Egg intake should be less than one egg yolk a day.

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How to eat so that it tastes delicious without raising cholesterol levels?

1. Whole grains: You can choose whole grains and raw foods with high fiber content, such as corn, sweet potatoes, brown rice, purple rice, red quinoa, oats, etc.

2. Beans, fish, eggs and meat: Choose low-fat or medium-fat animal foods, including skinless chicken, pork tenderloin, shrimp, clams, flower branches or sea bream fillets, etc. Eat less foods high in saturated fat: sausages , bacon, pork belly, etc.

3. Eat more vegetables: More vegetables rich in fiber can help lower blood cholesterol.

4. Appropriate amount of fruit: More fruits rich in fiber can help lower blood cholesterol. It is recommended that about 1 to 2 bowls of fruit a day. Some medicines and grapefruit will affect the efficacy of the medicine, so eating grapefruit or grapefruit at the same time will also affect the efficacy of the medicine. Take a look at the medications you take.

5. Oils and fats: Olive oil, canola oil, tea oil, avocado oil, and rapeseed oil rich in monounsaturated fatty acids are the main cooking oils. The American Heart Association recommends that the composition ratio of oils is: polyunsaturated fatty acids. The ratio of saturated fatty acids/monounsaturated fatty acids/saturated fatty acids is 1:1.5:0.8. Unless cooking at high temperatures, use as little oil as possible that is rich in saturated fatty acids, such as lard, butter, coconut oil, palm oil, butter, white oil, roasted ghee, etc. and their products.

6. Milk: Just remember to make up for it in other meals.

In short, in order to lower cholesterol, we must do the following two things:

1. Develop good living and eating habits and eat lightly. Eat a low-salt, low-fat diet and eat less high-calorie and high-fat foods.

2. It is recommended to increase physical exercise and reduce weight.