Healthy Eating
Making Heart-Healthy Food Choices
Read Nutrition labels
Compare food labels for trans fat, saturated fat and cholesteoral, and choose those with lower levels.
Proceed with Caution Even if an items is listed as "trans, fat-free," it can still contain saturated fat and have high calories.
Substitute Margarine for butter
Also, choose soft varieties (liquid or tub of margarine over hard stick, forms.
Choose Alternative Fat Select monounsaturated fats or polyunsaturated fats, and use them in moderation.
Limit Foods High in Saturated Fat
Avoid liver, other organ meats, egg yolks and whole milk.
Choose Foods in Low Saturated Fat
Select lean meat, fish, skinless poultry, fat-free or 1% dariy products, whole grain, fruits and vegetables.
Trim the Trans Fat for Better Heart Health
April 2006 — As of January 1, 2006, a new federal law requires manufacturers of food products to list trans fatty acids (trans fat) on food labels. This is good news for consumers because they can now check packaged foods for this unhealthy fat, which raises LDL (“bad”) cholesterol and increases the risk of heart disease.
According to the U.S. Department of Agriculture, as much as 40 percent of the processed food on supermarket shelves contained trans fat in 2005. But this is changing, which is more good news. To appeal to consumers striving to monitor the trans fat in their diet, many manufacturers are substituting trans fat in their products with healthier fats.
Good Fat Vs. Bad Fat
Trans fat is the result of a chemical process called hydrogenation, which adds hydrogen to liquid oils to solidify them. When used in processing, trans fat increases the shelf life and flavor of the food.
However, it can contribute to heart disease by raising bad cholesterol and lowering HDL (“good”) cholesterol.
Like trans fat, saturated fat also raises bad cholesterol and can contribute to heart disease. The main sources of saturated fat are liver and other organ meats, egg yolks, dairy products made from whole milk (butter, cream and cheese), and plant oils, such as coconut and palm oil.
“Still, not all fat is bad. In fact, certain fats are a necessary part of the human diet,” says Pamela Downer, RD, registered dietitian at Memorial Hospital West Fitness & Rehabilitation Center. Unsaturated fat (polyunsaturated and monounsaturated) is found primarily in oils from certain plants, and when consumed in moderation, may help lower your blood cholesterol level. Polyunsaturated fat includes safflower, sesame and sunflower seeds, corn, soybeans and many nuts, as well as their oils. Monounsaturated fat includes canola, olive and peanut oils, and avocados.
Watching Trans Fat
“Trans fat is typically found in the same foods as saturated fat, but not always,” says Downer. “The most common sources are baked goods, candies, crackers, cookies, snack foods, salad dressings, some margarines and other processed foods.”
Keep in mind that many fast food items contain high levels of trans fatty acids, too, and there are no label regulations to guide you. Fried foods are the worst culprit, as commercial shortening and the oils used in deep-fat fryers are made of trans fatty acids. This means items like french fries, doughnuts and fried chicken should be avoided.
Downer offers a final warning. “The stiffer and harder the fat, the more it can clog your arteries,” she says. “Trans fat does the same thing in our bodies that bacon grease does in the drain of the kitchen sink. Over time, it can ‘clog the pipes’ and create problems.”
If you have concerns about your risk of heart disease and would like a referral to a physician, call Memorial Physician Referral Service toll-free at (800) 944-DOCS.
We’re available 24 hours a day, 7 days a week.