Can You Tell The Difference Between Saturated And Unsaturated Fatty Acids? Correct Blood Lipid Lowering To Choose These Oils

As long as you pay attention to the type of fat (fat) ingested during meals, you can reduce "low-density lipoprotein cholesterol" (LDL-C, bad cholesterol) and effectively control the blood fat level.

Schematic／

Most of the fats contained in food are neutral fats, which are substances in which fatty acids are attached to glycerol, and 90% of the fats and oils are such fatty acids. Fatty acids perform many functions in our body. The properties of fats and oils vary depending on the type of fat and oil components (types of fatty acids), and the intake of fatty acids also greatly affects cholesterol levels.

Fatty acids can be roughly divided into and . Excessive intake of saturated fatty acids increases LDL cholesterol levels in the blood because liver cells have fewer LDL receptors, making LDL more difficult to process.

On the other hand, unsaturated fatty acids will reduce the LDL cholesterol value in the blood, because the intake of unsaturated fatty acids will accelerate the rate of cholesterol stored in the liver into bile acid, and promote the absorption of LDL by the liver, so it can reduce the LDL cholesterol value. There are two types of unsaturated fatty acids: "" and "". That is, fatty acids can be divided into the following three categories:

Most of them are contained in animal fats, and one-third of fish oils are saturated fatty acids.

Contained in most animal and plant foods. Olive oil accounts for more than 70% of oleic acid (oleicacid) is one such unsaturated fatty acid. If you can replace saturated fatty acids with monounsaturated fatty acids, it will not reduce HDL good cholesterol, but only reduce LDL bad cholesterol.

Mostly contained in vegetable oils and fish oils. Linoleic acid (LA) and alpha-linolenic acid (ALA), or EPA and DHA rich in fish oil belong to this fatty acid. Excessive intake of linoleic acid not only lowers LDL cholesterol, but also lowers HDL cholesterol. And

◎ This article is excerpted from / "Full Color Graphics: Lowering Bad Cholesterol and Raising Good Cholesterol" by Shunji Ishikawa and Zhaowen Chen ◎ Image source / Yuanshui Culture‧Dazhi Image / courtesy of shutterstock

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