After the release of the latest dietary guidelines in the United States, the most noticeable change is the deletion of the statement in the previous edition that [no more than 300 mg cholesterol per day].
So many people think, is cholesterol harmless to health? At that time, [the scientific community finally admitted the mistake of 40 years] [cholesterol is useless and harmful, and it is no longer good or bad] emerged one after another.
Although most medical experts are dismissive of this out-of-context statement, many ordinary people are still at a loss: [This news is too good, I can eat meat without scruple! Has the past scientific verification been denied? [Even some conspiracy theories have come out [Do Americans want to promote the health of Chinese? ].
Let’s take a look at what the latest dietary guidelines in the United States require, whether cholesterol is harmful and how to eat it.
No restriction and unbridled eating are two different things.
Many studies have shown that adopting a low cholesterol diet can reduce cardiovascular and cerebrovascular diseases. High cholesterol in the blood is still harmful.
In this case, why delete the original limit?
Reason 1: The guidelines still limit the amount of saturated fatty acids. In many cases, these two nutrients coexist in foods, such as fat meat and high-fat dairy products, which limit foods rich in saturated fatty acids and cholesterol.
For example, the dietary guidelines suggest that the daily intake of saturated fatty acids should not exceed 10% of the total calories, and if you eat like this, the intake of cholesterol should not exceed 100 ~ 300 mg.
Reason 2: The cholesterol in blood is high when you eat more cholesterol. This view needs more evidence.
For the regulation of cholesterol in blood, the human body has a set of ways to synthesize, metabolize, absorb and reuse cholesterol. This self-regulation way has the greatest impact on blood cholesterol.
Like many vegetarians, there is no way to get cholesterol from food, but the level of cholesterol in blood is still normal.
Many doctors suggest that patients with hyperlipidemia and cardiovascular diseases must take lipid-regulating drugs and cannot rely solely on diet to reduce cholesterol, which is also the reason.
Of course, the current guidelines are also based on the latest data. If new studies appear, such as evidence to clearly prove the quantitative relationship between how much cholesterol you eat and hyperlipidemia and hypercholesterolemia, then perhaps more scientific quantitative limits can be given.
Meat still cannot be eaten unbridled.
As mentioned earlier, saturated fat still needs to be limited, so braised pork and fried chicken skin that are too fat to flow oil still need to be limited.
However, some foods previously considered to be high cholesterol, such as egg yolk, shells (such as shrimps and crabs) and lean meat, can be less panicked and there is no need not to eat these foods in order to eat less cholesterol.TheyAt the same time, it is also rich in healthy unsaturated fat, protein, calcium, iron and other trace elements, which can be eaten selectively and appropriately.
It is worth noting that although the restriction on cholesterol has been lifted, the recommendation for the total amount of meat, poultry and eggs in the new guidelines has not changed from the previous edition.
Food Restrictions in what?
Sugar
Adding sugar must eat less, that is, those other nutrients in what are not sugar, sugar cubes, etc. No more than 25 ~ 45 g per day, about equal to 6 ~ 10 cubes of sugar cubes. People who like to drink carbonated drinks and milk tea should pay attention.
Click here to learn about [invisible sugar] in food.
Saturated fatty acid
Saturated fatty acids must be less than 10% of the total calorie intake. Apart from limiting visible fat, saturated fatty acids in cream, margarine and some salad dressings cannot be ignored.
In daily life, cooking with vegetable oil and choosing skim and low-fat milk instead can reduce the intake of saturated fat.
Sodium salt
The daily intake of sodium is less than 2 300 mg, which is equivalent to 6 g of edible salt (as much as a beer bottle cap). If the sodium in various seasonings is included, the amount of salt eaten is less than 6 g. Most families in our country exceed the standard.
Wine
Whether alcohol can prevent cardiovascular diseases is still uncertain, but the damage of alcohol to liver and digestive tract is certain, and alcohol must not be drunk for the sake of [health care].
If you have to drink, women have one glass of wine a day (350 milliliters of beer, 150 milliliters of red wine, 45 milliliters of white wine or foreign wine), while men have no more than two glasses a day.
For people with dyslipidemia, liver dysfunction and cardiovascular and cerebrovascular diseases, strict restrictions should be imposed.
Can what eat more food?
Vegetables
Whether it is dark green, red, orange, or green leaves, melons and fruits, rhizomes, fungi are beneficial to human body.
Fruit
Especially fresh fruits, if made into fruit juice, dried fruits and preserved fruits, will lose some nutrients.
Coarse grain
It is suggested to replace half of the fine staple food with coarse grains.
High quality protein
Including fat-free and low-fat dairy products, deep sea fish, bean products, etc.
Is the American Guide Suitable for Chinese?
The U.S. Government has also formulated dietary guidelines for the health of its citizens. Diet and exercise can prevent and reduce at least one chronic disease, which is also a big contribution to the country and the people.
Although the dietary structure of our country is not exactly the same as that of the United States, the dietary guidelines of the United States are also of great reference significance to us.
Especially with the infiltration of western fast food and imported food, coupled with China’s diet itself has the habit of being rich in oil and salt, the number of people with high fat and coronary heart disease has increased significantly.
We should be more alert to the impact of unhealthy diet on health, and should not be misled by some out-of-context and eye-catching views.
Want more specific dietary advice? Please click: 54 Suggestions to Make You Eat Healthier