Eating short ribs at Christmas can hurt your heart as the saturated fat content is off the charts!

Christmas is coming. In addition to exchanging gifts, dating and dining together are the first choice for many couples to celebrate Christmas. However, Christmas dinners generally have the problem of high calories and high fat, which is a major killer that causes health burden! The National Health Service also reminds that an 8-ounce (about 227-gram) piece of boneless beef short ribs contains about 700 calories and 30 grams of saturated fat. Excessive intake may increase the risk of cardiovascular disease, turning a happy Christmas into a "sad Christmas."

WHO: Daily saturated fat intake should be less than 10%

The National Health Administration stated that a static worker with a normal body weight of 60 kg is recommended to consume 1,800 calories per day. The World Health Organization recommends that the calories provided by saturated fat should be less than 10%, which is about 20 grams based on 180 calories. An 8-ounce serving of boneless beef short ribs contains about 30 grams of saturated fat. If you eat it all, your saturated fat intake will exceed 1.5 times the recommended daily intake limit of 20 grams.

An 8-ounce serving of boneless beef short ribs contains about 30 grams of saturated fat, which is 1.5 times the recommended daily intake for an average adult.

In addition, if a Western meal includes baked appetizers, soup, cheese, ice cream, etc., or an all-you-can-eat buffet that often provides unlimited bread, ham, fried food and various snacks, the intake of saturated fat will be greatly increased.

Eating too much saturated fat is bad for your cardiovascular health

The National Health Administration states that consuming too much saturated fat can easily cause cholesterol to deposit in the blood vessel walls, causing the blood vessel walls to thicken, reduce blood vessel elasticity, increase blood pressure, and increase the risk of cardiovascular diseases such as thrombosis, stroke, and heart disease. Studies have shown that if 5% of the calories from saturated fat are replaced by polyunsaturated fat, the risk of death from coronary heart disease can be reduced by about 11.5%. The American Heart Association recommends that daily saturated fat intake be 5% to 6% of total recommended caloric intake.

Saturated fat is often found in animal foods, meat and milk (milk fat). Among animal meats, red meat has the highest saturated fat content, such as beef, lamb and pork. While enjoying delicious food, people should also take into account their health and learn the key to "being picky about food without being sad" so that they can happily celebrate the holidays.

The saturated fat content of different meats varies greatly. When choosing meals, people should give priority to white meat such as poultry such as chicken, duck and seafood.

【3 secrets to not being sad about being picky about food】

1. Choose white meat and lean meat: every 100 grams of white meat, such as skinless chicken breast, has only 0.3 grams of saturated fat, cod has 1.2 grams, and shrimp has 0.2 grams; while every 100 grams of red meat, such as beef short ribs, has about 13 grams of saturated fat, beef belly has 21 grams, fillet steak has 5 grams, pork belly has 13 grams, minced pork has 5 grams, and lamb chops has 11 grams, which can be more than 10 times that of white meat! The saturated fat content of different meats varies greatly. It is recommended that people give priority to white meat such as poultry such as chicken, duck and seafood when choosing meals, choose lean meat instead of high-fat meat, and remove the skin, which can greatly reduce the intake of saturated fat. In addition, excessive intake of red meat can also increase the risk of colorectal cancer, so you must be careful.

2. Avoid deep-frying foods and high-fat snacks: Deep-frying oils are often made from butter, lard, palm oil and other oils with high saturated fat content. Because of their high melting points and good oxidation stability, they are more suitable for use as high-temperature frying oils. However, the damage caused by saturated fat to the cardiovascular system cannot be underestimated. People should try to choose meals prepared with low-oil cooking methods such as steaming, boiling, blanching, stewing, and cold mixing, and reduce the use of fried food and cakes and snacks with creamy surfaces, interlayers, or fillings to avoid excessive intake of saturated fat.

3. Sharing food brings people closer together: It is recommended not to choose all-you-can-eat restaurants for dates or dinner parties, and always eat until 80% full. When ordering food, you should first evaluate the size of the set meal. If the set meal is large, you can order only one set meal for two people and add some lettuce salad and fruit, or share it with multiple people to reduce calorie and fat intake and bring the relationship closer.