What should I know about trans fats and heart disease?
This article will examine the link between trans-fats and cardiovascular disease. This article is designed to help you better understand these issues and make more informed choices about your diet that will improve your health. This article will explain the importance of this topic, how you can start to make healthier decisions, what foods are high in trans-fats and give additional tips on a heart healthy lifestyle.
Understanding Trans Fats and Heart Disease is important
The trans fats in food are linked to a variety of health issues. The American Heart Association states that trans fats increase the amount of low density lipoprotein, or "bad" cholesterol in the body, and reduce the amount of high density lipoprotein, or "good" cholesterol. The imbalance in cholesterol can cause heart disease, which is the number one killer worldwide.
Harvard School of Public Health research suggests that trans fats increase heart disease risk by 23 percent for each 2% of calories from these fats. These findings make it clear that limiting and understanding trans fats is essential to maintaining good heart health.
Getting Started: Reducing Trans Fats Intake
Pay attention to the food label when you shop. Food and Drug Administration of the United States (FDA), has made it mandatory for all food packaging to list their trans fat content. Be aware, however, that even products labeled "0 grams trans fats", can contain as much as 0.5 grams in each serving. Look for "partially hydrogenated oils", which are another term for trans fats, in the ingredient list.
Consider including more whole and fresh foods in your diet. Trans fats are not found in fruits, vegetables, whole grains, or lean protein.
Trans Fats in Foods
- Margarine is often used to replace butter, but it can contain a lot of trans fats.
- Deep-fried foods are often made with oils that contain trans-fats.
- Commercially baked goods: Products like cakes, cookies and pies contain partially hydrogenated oil.
- Trans fats can be found in snack foods such as chips, popcorn and microwave popcorn.
- Trans fats are also found in frozen dinners and Creamer.
Other Tips
It's important to maintain heart health by reducing trans fats, but also engaging in physical activity regularly and maintaining a healthy body weight. American Heart Association suggests at least 75 minutes or 150 minutes per week of vigorous exercise. Quitting smoking, and drinking less alcohol can reduce heart disease risk.
Conclusion
Understanding the effect of trans fats is important for making healthy dietary decisions. You can reduce your heart disease risk by identifying and limiting these unhealthy fats. Incorporating healthier foods in your diet and maintaining an active lifestyle will also help.
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