Main dietary sources of polyunsaturated fatty acids These are especially:
- Vegetable oils;
- Some nuts and nuts;
- Marine products including fatty fish from cold seas;
- Foods of animal origin;
- And many foods rich in omega 3.
Oils and foods rich in omega-3 PUFA:
- Rapeseed oil;
- Walnut oil;
- Soybean oil;
- Wheat germ oil;
- Safflower oil;
- Linseed oil;
- Camelina oil;
- Mayonnaise soybean oil;
- Walnuts , Brazil;
- Linseed;
- Wild salads such as purslane , lamb's lettuce;
- Non-hydrogenated margarines made from some of these oils.
Oils and foods rich in omega-6 PUFAs:
- Corn oil;
- Sunflower oil;
- Grape seed oil;
- Hazelnut oil;
- Sesame oil;
- Soybean oil;
- Safflower oil;
- Sunflower margarine , margarine diet reduced;
- Sunflower seeds;
- Duck fat , goose;
- Black pudding;
- Pork chop.
Oils rich in both omega-3 and omega-6:
- Soybean oil;
- Wheat germ oil.
Fatty fish from cold seas and marine products rich in substances (called EPA and DHA) derived from omega-3:
- Mackerel;
- Salmon;
- Eel;
- Herring;
- Halibut;
- Tuna;
- Tarama;
- Anchovy.
and many foods rich in omega 3 fatty acids on the market:
- Oils , margarine , milk , cream , cheese , ham , milk , eggs , dairy specialties.
Cholesterol
Main dietary sources of cholesterol It is mostly foods of animal origin such as meat , poultry , offal , charcuterie , foie gras , fish and dairy products including:
- Brain , kidney;
- Sausage , sausage;
- Egg yolk;
- Foie gras , veal liver;
- Caviar , fish eggs;
- Shrimp , squid , cuttlefish , octopus;
- Butter;
- Mayonnaise;
- Beef;
- Boudoir biscuits;
- Cream , custard;
- Emmentaler.
Some foods rich in cholesterol but high nutritional value , such as eggs , shrimp ... must not be systematically banned if high cholesterol. They can be eaten in moderation (eg , two eggs per week or a dish of shrimp per week).
However , it is best to avoid foods that are less interesting nutritional and high cholesterol (such as offal , brains).
It is best to book yet festive dinners food rich in good unsaturated fatty acids such as foie gras and some fatty meats (duck , goose) , but also very rich in cholesterol and high in calories.
