What oil can lower blood lipids? Scientific analysis of 10 healthy fats and oils
Recently, "lowering blood lipids" has become a hot topic in the health field, and the number of discussions on the choice of edible oils on major social platforms has increased by 210% year-on-year. The following combines the latest research and popularity data across the Internet to analyze the edible oils that can truly help manage blood lipids.
1. Popularity list of topics related to lowering blood lipids across the Internet (last 10 days)
| Ranking | keywords | Search volume increase | Main discussion platform |
|---|---|---|---|
| 1 | Omega-3 fatty acids | +178% | Xiaohongshu/Zhihu |
| 2 | Olive oil authenticity identification | +145% | Douyin/Kuaishou |
| 3 | How to eat flaxseed oil | +132% | Station B/Weibo |
| 4 | coconut oil controversy | +98% | Today's headlines |
| 5 | Lard renaissance phenomenon | +85% | WeChat public account |
2. Scientific ranking of lipid-lowering oils
| Grease type | LDL lowering effect | HDL boost effect | recommended daily amount | Best way to eat |
|---|---|---|---|---|
| extra virgin olive oil | ↓15-20% | ↑5-8% | 25-30ml | Cold/Low Temperature Cooking |
| linseed oil | ↓12-18% | ↑3-5% | 10-15ml | Drink directly/mix with yogurt |
| Camellia oil | ↓10-15% | ↑4-7% | 20-25ml | Chinese stir-fry |
| Perilla oil | ↓8-12% | ↑2-4% | 5-10ml | Cold/Seasoning |
| walnut oil | ↓7-10% | ↑3-6% | 15-20ml | salad dressing making |
3. Latest research on controversial oils and fats
1.Coconut oil:The latest JAMA study shows that although it can increase HDL, LDL increases by 11%, and cardiovascular risk scores actually increase.
2.Lard:The latest experiment from China Agricultural University found that an appropriate amount of lard (≤15g/day) combined with dietary fiber can have a neutral effect.
4. Golden Rules for Combining Edible Oils
1.3:2:1 ratio principle:3 parts of monounsaturated fatty acids (olive oil) + 2 parts of polyunsaturated fatty acids (flaxseed oil) + 1 part of saturated fatty acids (animal oil)
2.Temperature adaptation:Rice oil is recommended for cooking at >180℃, camellia oil at 160-180℃, olive oil at <160℃, and perilla oil is preferred for cold dressing.
3.Time slot allocation:Take 5ml of flaxseed oil on an empty stomach in the morning, regular cooking oil for lunch, and olive oil for cold dinner.
5. Special reminder from experts
1. To lower blood lipids, you cannot rely solely on cooking oil, but must also consume 30g of nuts per day.
2. It is recommended to use up the oil within 2 months after opening. Oxidative rancid oil will produce trans fatty acids.
3. Nearly 40% of the "blended oils" on the market have false ingredient labels. Look for the "pressing process" and "fatty acid ratio" signs when purchasing.
According to the latest guidelines from the Chinese Nutrition Society, scientific oil use + reasonable exercise can reduce total cholesterol by up to 25%. It is recommended to check four items of blood lipids every 3 months and dynamically adjust the oil consumption strategy.
check the details
check the details
en
