Red meat, deep-fried foods, and non-dairy creamers often contain high levels of unhealthy fats, which everyone should limit in their diet.
Unhealthy fats include saturated fats and trans fats. These fats promote inflammatory responses and negatively alter blood lipid profiles, impacting overall health.
Master, Doctor Nguyen Anh Duy Tung from Nutrihome Nutrition Center states that a diet high in unhealthy fats increases the risk of metabolic disorders (obesity, diabetes, fatty liver, dyslipidemia), atherosclerosis, myocardial infarction, and stroke. It is essential for individuals to minimize their daily intake of unhealthy fats and replace them with healthier fats (unsaturated fats).
Red meat, such as beef, buffalo, pork, and lamb, contains high amounts of saturated fats. On average, 100 grams of beef (even lean cuts) contains at least 4.5 grams of saturated fat, while pork has about 7.7 grams. Individuals should limit their consumption of red meat to no more than 170 grams per day. It is advisable to choose leaner cuts and pair them with a variety of vegetables and whole grains to maintain a balanced diet.
Processed meats like sausages, cold cuts, and canned meats typically have high levels of saturated fats and trans fats. These fats can increase LDL (bad cholesterol) levels and decrease HDL (good cholesterol), thereby raising the risk of cardiovascular diseases, hypertension, and other health issues like obesity and fatty liver.
Processed meats often contain high sodium levels and preservatives, posing risks to cardiovascular health and increasing the likelihood of breast and colorectal cancers. Reducing the intake of these foods is crucial for maintaining a healthy diet.
Animal fats, such as lard, are high in saturated fats, making up about 30% of their total weight. Saturated fats can elevate bad cholesterol levels in the blood, leading to cardiovascular disease. It is recommended to use vegetable oils instead of animal fats.
Deep-fried foods are high in calories, low in nutrients, and can easily lead to weight gain and obesity.
Deep-fried foods typically contain large amounts of unhealthy fats. The high-temperature frying process, especially when using oil that has been reused multiple times, can produce trans fats and increase the oxidation of fats, harming health. Deep-fried dishes are also calorie-dense and nutrient-poor, contributing to weight gain and obesity. Individuals should prioritize steamed or boiled dishes.
Non-dairy creamers are used in many dishes and beverages, especially in bubble tea. The main component of creamers is hydrogenated vegetable oils (such as coconut or palm oil), which make up about 30% of their weight. Hydrogenated oils are trans fats that elevate bad cholesterol levels in the blood, leading to an increased risk of cardiovascular disease, stroke, and diabetes.
Non-dairy creamers are high in sugars, emulsifiers, stabilizers, thickeners, colorings, and flavorings. Excessive consumption of these additives burdens the digestive system and promotes various metabolic disorders such as obesity and hypertension.
Dr. Duy Tung advises that a healthy person can consume less than 22 grams of saturated fat per day (which is less than 10% of total daily calorie intake) and less than 2 grams of trans fats (which is less than 1% of total daily calorie intake). Supplementing with the bioactive compound GDL-5 (extracted from South American cane pollen) can help regulate blood lipids, reducing excess bad cholesterol and increasing good cholesterol, thereby preventing cardiovascular diseases.
