Theory of controlling the type and quantity of fats and oils
The concern for daily dietary fat has changed from “quantity” to “quality and quantity”, and “quality” is the main concern. In the past, only “not more than 25g of edible oil per day” was emphasized, but the types of edible oil were ignored. In recent years, several international nutrition societies have proposed the concept of fatty acid composition ratio of daily dietary fat (total dietary fat, not only cooking oil), and further emphasized the importance of monounsaturated fatty acids (MUFA) on the basis of “balance” (saturated fatty acids: polyunsaturated fatty acids: monounsaturated fatty acids = 1:1:1). The importance of monounsaturated fatty acids (MUFA) for lipid and blood glucose control is further emphasized. It is recommended to increase the heating ratio of MUFA while restricting saturated fatty acids.
Practice
It is recommended to consume olive oil 3 times a week (equivalent to once every other day) because its MUFA (mainly oleic acid) content is more than 80%, which is higher than other vegetable oils, and also contains squalene, gluten sterols and rich in fat-soluble vitamins such as vitamins A, D, E, K and carotene, as well as many macronutrients and trace elements, which are beneficial for cardiovascular health.
In addition, it is important to alternate the consumption of various vegetable oils. Since various vegetable oils have specific nutritional advantages, such as olive oil and tea oil, which are rich in MUFA, flaxseed oil, which is rich in essential fatty acids, and peanut oil, which is highly resistant to high temperatures, it is easier to meet nutritional needs by alternating the above-mentioned edible oils and avoid the nutritional imbalance caused by long-term single consumption of certain fats.
Strictly limit the theory of trans fatty acid
Trans fatty acids are the products of the hydrogenation process of vegetable oils. In the early 1990s, an 8-year follow-up study conducted by Harvard Medical School showed that TFA intake was significantly and positively associated with the risk of coronary heart disease in women. Recent population studies have also shown that TFAs further increase the risk of heart disease, diabetes and abdominal obesity compared to saturated fatty acids. In addition, TFA can interfere with essential fatty acid metabolism, affect children’s growth and neurological health, induce thrombosis, and increase the risk of type 2 diabetes in women.
Practice
Trans fatty acids are commonly found in cream cookies, cakes, chocolate pies, coffee mates and foods that are repeatedly fried or deep-fried at high temperatures. Some ice creams also contain trans fatty acids. All foods with the terms “hydrogenated vegetable oil”, “refined vegetable oil” and “hydrogenated palm oil” contain high levels of trans fatty acids. Information shows that the content of trans fatty acids in various types of fatty foods is as follows: margarine 7.1%~31.9%, shortening 10.3%~38.4%, butter bread 9.3%, cheese 5.7%, fried potato chips 0.8%~19.5%, margarine 4.1%. At present, China has not yet made restrictions on the content of trans fatty acids in food, and there is no good measurement standard, so from the perspective of protecting cardiovascular and cerebrovascular, it is necessary to reduce or prohibit the above-mentioned foods.
Avoid high-salt diet theory
High-salt diets are particularly prominent in China, where the daily intake of salt for adults is 12g, 2.4 times the WHO recommendation (5g per day). The benefits of salt restriction are also confirmed by the growing body of evidence from national and international studies, and increasing potassium intake along with salt restriction is an effective measure to reduce cardiovascular risk.
Practice
In addition to sodium, special attention should be paid to reducing sodium intake in foods and condiments, including pickles, squash, yellow sauce, bean paste, bacon and MSG. At the same time, attention should be paid to increasing potassium ion intake (foods high in potassium are vegetables, fruits, potatoes and mushrooms, etc.) to 90 mmol (3.5 g) daily.
The theory of ensuring the intake of dietary fiber
As early as the 1970s, inadequate dietary fiber intake was shown to be associated with a variety of chronic diseases. In recent years, numerous evidences have shown that soluble dietary fiber is effective in lowering plasma cholesterol, controlling postprandial blood glucose and insulin levels, improving colon function and relieving constipation, with potential benefits in preventing cardiovascular diseases.
Practices
The American Diabetes Association (ADA) recommends a total daily intake of 25-30 g of dietary fiber for adults; therefore, a high intake of vegetables and fruits (500 g/d of green leafy vegetables and 300 g/d of fruits) is necessary, and the ADA also advocates a daily intake of 50-100 g of roughage for adults.
It is recommended to encourage good eating habits, such as providing information on the calorie and fat content of fast foods and eating more whole grain meals, natural foods, fruits and vegetables.
Consume at least 5 servings of fruits and vegetables daily. It is wise to choose “healthy recipes” for work meals or to bring meals from home.
Limit your salt intake to about 1 teaspoon per day and be careful with processed foods that are high in salt.