Animal fat, or saturated fat, contains far more cholesterol than lean meat.
For a long time, cholesterol was considered the primary culprit behind atherosclerosis and coronary heart disease. Since animal fat is rich in cholesterol, many people developed a fear of it.
Is fatty meat really that frightening?
A previous Japanese medical study on longevity revealed that Okinawa Prefecture residents have a higher average lifespan than the national average. Yet Okinawans regularly consume fatty meat, with many over 80 years old—and some elderly individuals—eating it nearly daily.
Why do they live longer despite eating fatty meat?
Isn't fatty meat high in cholesterol? How can eating it lead to longevity? The secret lies in their cooking method. Locals typically braise fatty meat, simmering it over low heat for about four hours before consumption.After such prolonged simmering, the saturated fatty acids in the fat are significantly reduced, with cholesterol levels dropping by over 50%.
A study by the Nutrition Department of the Beijing Military Region General Hospital on how cooking methods affect fat content in pork belly found that simmering fatty pork for over 2.5 hours can reduce saturated fatty acids by 40% to 50%.
Experts explain that prolonged braising breaks down pork fat into low-molecular-weight compounds. The resulting proteins, vitamins, and lecithin from decomposed fatty acids are beneficial nutrients. Consuming such fatty pork thus provides essential nutritional supplementation.
While fatty pork offers health benefits, this does not mean it should be consumed without restraint. Excessive intake can still lead to adverse effects.
Aunt Fan, in her sixties, recounted that over ten days prior, she suddenly experienced excruciating abdominal pain that left her unable to bend over. Her family rushed her to the hospital.
Examination revealed her gallbladder was completely filled with stones, rendering it virtually nonfunctional.
Doctors then performed a minimally invasive gallbladder-preserving stone removal procedure, extracting 806 stones from her gallbladder—a number that shocked both the medical team and the patient.
Analysis of the stones revealed they were primarily composed of cholesterol, directly linked to Aunt Fan's favorite food: fatty meat.
Aunt Fan eventually confessed to her doctors: she ate two or three palm-sized slices of fatty meat every single day!
Beyond gallstones, excessive consumption of fatty meat also increases the risk of cardiovascular disease.
Fatty meat contains significant amounts of fat. Excessive fat intake elevates blood lipid levels. When lipid concentrations exceed certain thresholds, they impair blood flow velocity and composition. Over time, this increases the permeability of vascular endothelial cells and disrupts their function. Ultimately, this leads to lipid streaks, atherosclerotic plaques, and even thrombus formation.
Therefore, while meat is nutritious, its consumption requires careful consideration.
Experts recommend limiting daily meat intake to approximately 1.5 ounces. Individuals with high blood pressure, high blood sugar, or high cholesterol should avoid fatty meats, opting instead for lean cuts. Cooking methods also matter: when preparing meat broth, skim off the fat that rises to the surface promptly.
Which meats are best for seniors?
As people age, their energy requirements gradually decrease, but their need for protein, vitamins, and certain minerals increases.Pork contains higher fat content than other meats but is also rich in vitamin B1. Beef has lower fat content than pork but contains relatively higher saturated fatty acids. Lamb is higher in cholesterol, selenium, and calcium, yet its overall nutrient profile falls short of pork and beef. Therefore, the elderly should follow a principle of dietary diversity when selecting meats.
How should seniors choose different meats?
Compared to common livestock meats, fish and poultry have lower fat content while being higher in protein and unsaturated fatty acids. Unsaturated fats aid in preventing high blood lipids, making fish and poultry the preferred choices for seniors.
Finally, meat is a staple in our daily diet, and different types possess distinct nutritional profiles. We should select meats suited to our individual nutritional needs based on personal circumstances to achieve balanced nutrition.
Reference Information:
[1] Zhang Kexi, Bao Qing. "Want to Live Longer? Eat More Meat." Rural Economy and Technology. 2000(08).
[2] How to Consume Meat Scientifically [J]. Lin Lin. Grain Issues Research. 2006(06).
[3] Don't Be Confused About Eating Meat [J]. Yang Li. Traditional Chinese Medicine Health Preservation. 2016(Z1).