Can I avoid trans fats in order to prevent chronic diseases?
This article will explore the relationship between trans fats, and chronic disease. In my role as an obesity specialist I am often asked what foods people should avoid to keep a healthy life style and prevent chronic diseases. Trans fats are often mentioned in such discussions. We will therefore explore the importance of limiting trans fats in your diet, as well as how to make better food choices.
Trans Fats: Limiting them is Important
The trans fats found in processed food are well known for raising your LDL (bad) cholesterol and lowering your HDL (good) cholesterol. This can lead to an increased risk of heart disease, stroke and other chronic illnesses. Consuming trans fats is also associated with an increased risk of type 2 diabetes. The American Heart Association says that reducing trans fat consumption could save thousands of people's lives every year.
Getting Started: Reducing Trans Fats Consumption
The first step to a healthier life is making a conscious choice to cut down on trans fats. Read food labels. Even if the food label says "0g Trans Fats", foods containing partially-hydrogenated oils usually contain trans fats. Limit your consumption of baked and fried goods as these often contain large amounts of trans fats. New England Journal of Medicine published a study that highlighted the connection between trans fat consumption and an increased risk of heart disease.
Trans fats in foods: Examples
- Margarine is often used to replace butter, but many of the brands have high trans-fat levels.
- Fast Food: Due to the cooking oils, foods like hamburgers and french fries often contain trans-fats.
- Snacks that are processed: Crackers, chips and microwave popcorn all contain trans fats.
- Trans fats are often found in baked goods, such as cookies, cakes and pastries. They extend the shelf-life of these products.
- Trans fats are found in many frozen meals, including pizza and dinners.
- Trans fats are often added to non-dairy products in order to keep them stable.
- Frosting that is already made: Trans fats can be added to the frosting for a creamier texture.
Other Tips to Reduce Trans Fats Consumption
Cooking at home is a great way to save money. You can control what you put in your food and eliminate unnecessary trans fats. Choose healthier oils like avocado or olive oil. Increase your consumption of fruit, vegetables, whole grains, and lean meats. According to a study in the Journal of the American Dietetic Association, diets that are lower in trans-fats and higher on unsaturated fats reduce the risk of chronic disease.
Conclusion
Avoiding trans fats will help you prevent chronic diseases like heart disease, diabetes, and stroke. Trans fat intake can be significantly reduced by being aware of the choices you make, carefully reading food labels, and substituting healthier alternatives. Every small step can help you achieve a healthier life.
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