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选择精瘦蛋白：. 避免肥肉，如五花肉，肠，排骨和热狗。 · 选择低脂或无脂奶制品： · 烹调时尽量不加脂肪，或脂肪类调味品: · 选择低脂烹调和烘烤方法： · 多食可溶性纤维多食可溶性 ...
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了解脂肪和油脂 - Diabetes Education Online
Diabetes Teaching Center at the University of California, San Francisco

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# 了解脂肪和油脂

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## 脂肪和油脂知识测验.

检测您对脂肪和油脂的了解。

## 下面的内容是仅提供英文版本。

The 4 fat categories tested in a blood lipid panel are:

Total cholesterol, LDL, HDL and triglycerides

LDL, HDL, blood pressure and total cholesterol

Triglycerides, blood glucose, blood pressure and total cholesterol

Total cholesterol, the lipoproteins LDL and HDL, and triglycerides are tested in a blood lipid panel.

The blood cholesterol particle often referred to as "bad cholesterol" is:

Triglyceride

HDL

LDL

LDL is often called "bad cholesterol", because it transports cholesterol to cells and promotes atherosclerosis. Triglyceride is another word for blood fat, and HDL is often called "good cholesterol", because it is like a garbage collector, picking up cholesterol from blood vessel walls and carrying it back to the liver for disposal.

"Bad" fats (the unhealthy types of fat found in your diet that increase your risk for heart disease), include:

Monounsaturated and omega-3 fats

Saturated, hydrogenated and trans fats

Polyunsaturated fats

Saturated, hydrogenated and trans fats are considered "bad" fats, because they pose a threat to your heart and blood vessel system. Monounsaturated, omega-3, and polyunsaturated fats are considered the "good" fats, because they help protect your body against heart disease.

Sources of heart healthy "good" fats include:

Olive oil, nuts, avocados and salmon

Bacon, hot dogs and liver

Butter, cheese and coconut oil

Olive oil, nuts, avocados and salmon represent foods that are rich in "good" fats: monounsaturated, polyunsaturated or omega-3. Bacon, hot dogs, liver, butter, cheese, and coconut oil all contain saturated fat, which is considered a "bad" fat.

Cholesterol is found in which foods?

Vegetable oil, margarine and nuts

Tofu, carrots and vegetable oil

Meat, egg yolks, fish, poultry and dairy products

Cholesterol is found in all foods from animal sources, such as meat, egg yolks, fish, poultry and dairy products. There is no cholesterol in plant-derived foods, such as vegetable oil, margarine, nuts, tofu, or carrots.

A heart healthy diet is one that is:

Low in saturated fat, hydrogenated fat, trans fat and cholesterol

High in soluble fiber

Low in sodium

All of the above

All of the choices listed are components of a heart healthy diet. However, the best answer is "All of the above".

All of these are steps to choosing leaner proteins, except:

Limit portions of protein to 6 to 8 ounces per day (This is a serving about the size of the palm of your hand, twice a day)

Choose "round" and "loin" cuts of meat

Include hot dogs, ribs, sausage and bacon in your diet

Trim visible fat from meat, and remove skin from poultry

Hot dogs, ribs, sausage and bacon are examples of high saturated fat choices, and are not leaner proteins. The "round" and "loin" are the leaner cuts of meat, and even when you choose leaner proteins, limiting portions is key. Trimming away visible fat and removing poultry skin are great strategies for lowering your saturated fat intake.

You are making a sandwich for lunch. Which of these toppings would add a splash of flavor, and be the most "heart healthy"?

A slice of cheddar cheese

Mayonnaise

A slice of avocado

Avocados are rich in heart healthy monounsaturated fats. Just a reminder: just because a fat is heart healthy, doesn't make it all-you-can-eat! A slice or two of avocado is the right choice, because both cheese and mayonnaise contain saturated fat, which increases your risk for heart disease.

While grocery shopping, you are trying to decide between 3 types of soup. As you compare the 3 food labels, you learn the following:

- Soup #1: Cream of Chicken
  Serving size: 1 cup
  Total fat: 16 g
  Saturated fat: 5 g
  Cholesterol: 20 mg
  Sodium: 1740 mg
- Soup #2: Chicken Noodle, Healthy Style
  Serving size: 1 cup
  Total fat: 2 g
  Saturated fat: 0.5 g
  Cholesterol: 20 mg
  Sodium: 480 mg
- Soup #3: Chicken Noodle
  Serving size: 1 cup
  Total fat: 2 g
  Saturated fat: 1g
  Cholesterol: 20 mg
  Sodium: 890 mg

If you are trying to choose the most heart healthy soup, which soup will you place in your grocery cart?

Soup #1

Soup #2

Soup #3

Soup #2 is considered low in total fat, saturated fat and cholesterol. While the sodium is greater than 140 mg, it is significantly lower than the other two options. Soup #1 is high in total fat, saturated fat and sodium; Soup #3 is low in fat and cholesterol, but high in sodium.

When reading labels:

- A low fat choice is 3 grams of fat or less, per serving.

- A low saturated fat choice is 1 gram or less, per serving.

- A low cholesterol choice is 20 mg or less, and 2 grams or less of saturated fat.

- A low sodium choice is 140 mg or less, per serving.

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