Health Facts

健康事实

When eaten in place of saturated fat, monounsaturated and polyunsaturated fats can lower the levels of total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol in the blood — which, in turn, can reduce the risk of developing cardiovascular disease.

摄入单不饱和脂肪和多不饱和脂肪而非饱和脂肪可以降低血液中总胆固醇和低密度脂蛋白（即“坏”胆固醇）水平，继而可以降低患心血管疾病的风险。

The Dietary Guidelines for Americans recommends consumingless than 10% of your calories per day from saturated fat by replacing saturated fat with monounsaturated and polyunsaturated fats.

美国膳食指南建议通过用单不饱和脂肪和多不饱和脂肪替代饱和脂肪，每天摄入的饱和脂肪要少于卡路里总摄入量的10%。

Although monounsaturated and polyunsaturated fats can have a beneficial effect on your health, they are still a concentrated source of calories. Therefore, they should be eaten in place of saturated fat (rather than added to the diet) while staying within recommended limits for calories and total dietary fat.

虽然单不饱和脂肪和多不饱和脂肪都对健康有益，但它们仍然是热量的集中来源。因此，在推荐的热量和膳食脂肪摄入总量内，它们应该作为饱和脂肪的替代品进食（而不是另外加入到膳食当中去）。

Polyunsaturated fatty acids (polyunsaturated fats) are found in greatest amounts in：

多不饱和脂肪酸（多不饱和脂肪）在以下食物中大量存在：

Sunflower 葵花籽

Corn 玉米

Soybean 黄豆

Cottonseed oils 棉花籽油

Pine nuts 松子

Sesame 芝麻

Pumpkin 南瓜

Flax seeds 亚麻籽

Walnuts 胡桃

Only small amounts of polyunsaturated fats are found in most animal fats.

大部分的动物脂肪中只含有少量的多不饱和脂肪。

Omega-3(n-3) fatty acids are a type of polyunsaturated fats found in seafood, such as

欧米伽 3是多不饱和脂肪酸的一种，多存在于海鲜，如：

Salmon 鲑鱼（三文鱼）

Trout 鳟鱼

Herring 鲱鱼

Tuna 金枪鱼（吞拿鱼）

Mackerel 马鲛鱼

also found in flax seeds and walnuts.

也存在于亚麻籽和胡桃。

Monounsaturated fatty acids (monounsaturated fats) are found in greatest amounts in：

单不饱和脂肪酸（单不饱和脂肪）在以下食物中大量存在：

Olive 橄榄

Canola 油菜

Peanut 花生

Sunflower 葵花籽

Safflower oils 红花籽油

Avocados 牛油果

Peanut butter, and most nuts 花生酱以及绝大多数的坚果

Monounsaturated fats also are part of most animal fats such as fats from chicken, pork, beef, and wild game.

单不饱和脂肪也是大多数动物脂肪的一部分，如鸡肉、猪肉、牛肉以及野生动物。

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Saturated fatty acids (saturated fats) are found in the greatest amounts in coconut and palm kernel oils, in butter and beef fats, and in palm oil. They also are found in other animal fats, such as pork and chicken fats and in other plant fats, such as nuts.

饱和脂肪酸（饱和脂肪）在椰子和棕榈仁油、黄油、牛肉脂肪和棕榈油中含量最多，也存在于其他动物脂肪，如猪肉和鸡肉脂肪，以及其他植物脂肪，如坚果。

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（来源：美国食品药品监督管理局、美国2015-2020膳食指南）

（感谢世界卫生组织新发传染病监测研究与培训合作中心陈伟师博士提供专业指导）

统筹：宁可儿

翻译：曦檬子

美编：晓马哥