Do you use olive oil?

　　The content of monounsaturated fatty acids (mainly oleic acid) in olive oil is as high as 60%, which is much higher than the usual soybean oil, peanut oil and salad oil. Although people in the Mediterranean region (including Greece, Spain and Italy) consume more fat, the incidence of cardiovascular and cerebrovascular diseases is relatively low, and people generally live longer. A World Health Organization (WHO) study found that this is related to the eating habits of the region (the so-called "Mediterranean diet"), and residents of the region regard olive oil as the main edible oil. Therefore, it is believed that olive oil is good for heart health.

　　 Later studies have shown that olive oil can lower the “bad” cholesterol in the blood (low-density lipoprotein cholesterol, LDL-C) and increase the “good” cholesterol in the blood (high-density lipoprotein cholesterol). The effect of preventing arteriosclerosis is unique. A colleague of mine found that total cholesterol increased and LDL-C increased during the physical examination the previous year. The measure she took was to insist on consuming olive oil, other diet as usual. When I checked again one year later, I found that total cholesterol and LDL-C had returned to normal. She did not lose weight during this period. Therefore, it can be considered that her blood lipid reduction is likely related to her consumption of olive oil.

　　The fat required by the human body is composed of fatty acids, which are divided into three types, namely saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. According to nutritional requirements, the ratio of three fatty acids in the diet should be 1:1 to be beneficial to health. Saturated fatty acids can be provided through high-protein and high-fat foods such as meat, egg milk, etc., and they will not be lacked without eating lard or cream; polyunsaturated fatty acids can be provided by soybean oil, peanut oil or salad oil; what about monounsaturated fatty acids? It is generally difficult to pass The daily food supply is relatively easy to lack, resulting in an imbalance of the three fatty acids. Olive oil and tea oil are important sources of monounsaturated fatty acids.

　　In order to increase the intake of monounsaturated fatty acids, olive oil should be used for cooking. Olive oil is colorless and tasteless, and can be fried, fried, fried, or used in cold salads, so it is suitable for cooking all kinds of food. It is generally advocated to use olive oil instead of a portion of salad oil (or soybean oil, peanut oil), but not to recommend all dishes to be cooked with olive oil, because olive oil contains fewer essential fatty acids. In fact, any practice of having only a single variety of edible oil is undesirable. According to the "Dietary Guidelines for Chinese Residents 2007", multiple vegetable oils should be used in combination.