What is a high-fat food

High fat foods usually refer to foods with fat content exceeding daily needs, mainly including fatty meat, fried foods, cream products, nuts and seeds, animal organs, etc. Long term excessive intake may increase the risk of obesity and cardiovascular disease.

1. Fatty meat

Animal adipose tissue such as pork belly and beef brisket contains high levels of saturated fatty acids, providing over 30 grams of fat per 100 grams. High temperature cooking can easily produce trans fatty acids. It is recommended to blanch after peeling and consume no more than 3 times a week. hypertensive patients need to strictly control their intake.

2. Fried food

deep-fried dough sticks, fried chicken and other high temperature fried food will absorb a lot of fat, and a single deep frying can increase the fat content by more than 15%. Repeated use of frying oil can produce harmful substances such as acrylamide, and air fryers can be used as an alternative cooking method.

3. Cream products

Butter, cheese and other dairy products contain about 80% dairy fat, while vegetable butter contains hydrogenated vegetable oil. The fresh cream used for cake decoration contains 35 grams of fat per 100 grams, and low-fat cheese or Greek yogurt can be chosen as a partial substitute.

4. Nut Seeds

Although walnuts, macadamias, and other nuts are rich in unsaturated fatty acids, 100 grams of nuts contain approximately 50-70 grams of fat. The recommended daily intake should be controlled within 30 grams, and precautions should be taken against aflatoxin contamination in sprouted nuts such as peanuts.

5. Animal organs

Pig brain, foie gras and other organ tissues have extremely high cholesterol content, with pig brain containing over 2500 milligrams of cholesterol per 100 grams. Gout patients should avoid consuming animal organs, and healthy individuals should consume them no more than twice a month.

To control the intake of high-fat foods, attention should be paid to the choice of cooking methods, and steaming and stewing should be used instead of frying. Increasing dietary fiber intake can promote fat metabolism, and it is recommended to pair with at least 300 grams of dark vegetables daily. Regular aerobic exercise helps maintain blood lipid balance, with 150 minutes of moderate intensity exercise per week. Special populations should adjust their dietary structure based on physical examination indicators, and if necessary, develop personalized plans under the guidance of nutritionists.