Vegetable Oil vs Animal Fat
Vegetable oil is widely used because it is believed that animal fats contain high levels of saturated fatty acids, which have been shown to increase blood cholesterol and the risk of heart disease.
For this reason, many nutrition guidelines still recommend the use of vegetable oils made from soybeans, olive oil, and sunflower oil.
These studies claim that these oils reduce the risk of heart disease, the leading cause of death in the world. However, few people are aware of the potential risks of vegetable oil in some cases.
Contains high levels of omega-6 linoleic acid, which can cause inflammation: Omega-3 and omega-6 are both essential polyunsaturated fatty acids. These two substances enter the body in a certain ratio and are used to create a substance called eicosanoids. Eicosanoids produced from omega-3 have anti-inflammatory effects, but those produced from omega-6 have inflammatory effects.
Vegetable oil contains huge amounts of omega-6, while the amount of omega-3 is very low, creating an imbalance in the distribution of omega-6 and omega-3. As a result, more inflammatory substances are produced. For people with chronic inflammatory diseases (arthritis, heart, kidney, systemic diseases, etc.), this may not be good news.
Linoleic acid accumulates in fat cells and cell membranes: A cell study in the United States found that the concentration of linoleic acid has gradually increased in fat cells and cell membranes from 1960 to 2010, a period when people increased their consumption of vegetable oil. This is also a pro-inflammatory substance in the cell.
Vasoconstriction: Eating too much omega-6 increases oxidative stress and endothelial dysfunction. Because linoleic acid is easily destroyed by free radicals, when the number of free radicals is too large and cannot be neutralized completely, it will cause oxidative stress.
Studies have shown that eating too much omega-6 can increase this condition, especially sunflower oil, and also reduce the amount of NO (a component of fatty acids that contains double carbon-carbon bonds or not) produced by endothelial cells, causing vasoconstriction.
It is advisable to use both vegetable oil and animal fat in moderation
In terms of nutrition, the energy of fat compared to total energy should be around 20-25%. If it is lower than 10%, it will have an adverse effect on health.
Fats, including oil, fat, and butter, belong to the main group of nutrients and have many essential roles for the body. Life without fat will be tasteless and cannot have good health. In particular, replacing oil with fat (avoiding fat completely) is even more dangerous, which will increase the aging process faster.
The reason is that the fat of oil contains a lot of unsaturated fatty acids with many double bonds. When in excess, it will break down into free radicals that increase the aging process of the tissues.
Animal fat contains a lot of cholesterol, but only the bad cholesterol, which is harmful, needs to be limited. The good cholesterol is essential for the structure of cells, especially nerve cells, and still needs to be present in the diet.
The saturated fatty acids in fat, if used in moderation, will have the effect of making the capillaries more stable, protecting the circulatory system of the body, and preventing cerebral hemorrhage.
Therefore, it is necessary to use both oil and fat, both animal and vegetable fat, in moderation. However, for the elderly, you should reduce fat. In normal people, the amount of fat required is 18-20%, in the elderly, it is reduced to 15-18%, of which vegetable fat accounts for 60-70%, and animal fat accounts for 30-40%.
Specific recommendations for using vegetable oil and animal fat
Vegetable oil: Use in moderation, especially for people with chronic inflammatory diseases, such as arthritis, heart disease, or kidney disease.
Animal fat: Use lean animal fat, such as chicken, fish, or beans.
Overall dietary recommendations:
Consume a variety of whole, unprocessed foods.
Limit processed foods, sugary drinks, and unhealthy fats.
Get regular physical activity.
Manage stress.
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