Medico Media <br />Avoiding Trans Fats<br />Created By : Dr. Meena Shah<br />
Avoid Trans Fats<br />What are trans fatty acids?<br />Fatty acids are the building blocks of fat<br />Trans fatty acids have a different shape or structure than other fatty acids<br />
Avoid Trans Fats<br />What are trans fatty acids?<br />Very few trans fatty acids occur naturally in animal products<br />They are formed when vegetable oils are chemically altered in the process of partial hydrogenation<br />
What are trans fatty acids?<br />They have a different structure<br />They behave differently in body than other types of fatty acids.<br />
How does trans fat affect the body?<br />Trans fat has been associated with an increased risk for coronary heart disease<br />A high intake of trans fat seems to increase both total and LDL (bad) cholesterol levels<br />
How does trans fat affect the body?<br />They lower HDL (good) cholesterol levels<br />Opposite of your goals for a healthy heart.<br />
What changes to make?<br />Only safe level of trans fat intake is zero. <br />It is impractical to eliminate all trans fat from our diets<br />Reduce your intake as much as possible<br />
What changes to make?<br />Manufacturers have to label foods for trans fat<br />One way to avoid trans fats is to look at the ingredient list on packaged foods<br />Make sure that the words “partially hydrogenated” are not there.<br />
Where are trans fatty acids found?<br />Foods that have partially hydrogenated oils have the most trans fat. <br />Partially hydrogenated oils are often found in :<br />Margarines<br />Baked goods<br />Fast food<br />Cookies<br />Crackers<br />Chips<br />Kharis<br />Donuts, and many fried foods.<br />
What should I eat instead?<br />Eat a diet made up of whole grains, fruits, vegetables, and legumes (beans and peas). <br />Avoid, or at least reduce, your intake of foods made with partially hydrogenated oils. <br />
What should I eat instead?<br />If you must have margarine, look for the new varieties that are labeled trans fat free. <br />Try using nut butters or 100% fruit spreads instead of margarine on breads. <br />
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