Breaking Down the Fat in Your Diet
It was but two decades ago that we were advised to avoid saturated fats at all costs because of their direct link to heart disease. Today, we are being strongly encouraged to avoid trans fats for the same reason. As a result, we are being told that saturated fats aren’t as bad for us as once thought. Does this mean saturated fats no longer contribute to heart disease? Did they some how become healthier for us? Are you confused? You should be. In a recently released video, “The truth about Trans Fat,” Web MD offers a break down of fats, and recommendations for how to develop a healthy diet with out becoming overwhelmed by the fat fads.
There are three basic categories of fats: unsaturated, saturated and trans. Unsaturated fats are considered to be the healthiest of the fat categories. In particular, monounsaturated fats, if consumed in moderation, have been attributed with increasing HDL levels (good cholesterol). Saturated fats are fats which generally don’t affect HDL (good cholesterol) and increase LDL (bad cholesterol). Trans fats are a type of unsaturated fat which is detrimental to your health because it increases LDL (bad cholesterol) and decreases HDL (good cholesterol). It is saturated and trans fats that are directly linked with causing plaque in the arteries which in turn causes: high cholesterol, high blood pressure and heart disease. As a general principle, all saturated and trans fat should always be avoided and unsaturated fat can be consumed in small manageable portions.
The Web MD video offers three steps that will help you avoid the harmful effects of saturated and Trans fats.
Step 1: Choose monounsaturated oils
We’ve known for years that olive oil and canola oil are the healthiest choice for when it comes to baking and cooking. Use these oils when you cook and bake to eliminate using saturated and trans fats. You likely won’t taste a difference but your body will certainly thank you.
Step 2: Read the labels
Get into a regular habit of reading the food labels on all the foods that you purchase. Unfortunately, you may be surprised with what you find. Even though there is such a strong emphasis on eating healthy, it is somewhat of a challenge to find foods without either trans fats or saturated fats. It takes a little persistence, but it is definitely worth it. Once you have made it a habit of checking labels, you will intuitively begin to identify healthier choices; such as, recognizing that when it comes to butter, sprays are the healthiest alternative. To gain further insight on how to read labels effectively, visit the “Are You Getting too Much Sodium” entry on the Heart Healthy Blog.
Step 3: Make healthy choices
Fried foods, chips and pastries, three of the most popular foods for Americans, are unhealthy. There is no way around it. If you are unable to cut them out of your diet completely, set up a schedule that includes these foods on a very limited basis or only for special occasions. Fortunately, there are numerous healthier alternatives that can be incorporated into your diet. Here are several that the video offered:
• Poach or grill your chicken and fish instead of frying it
• Bake or steam your potatoes and vegetables instead of frying them
• Eat fruit for desert and snacks instead of chips, cakes pies and cookies
Health fads will come and go in correlation with what is accepted in society. The rule of thumb regarding fat is that if it’s not unsaturated, don’t consume it and if it is, consume it only in moderation. A French fry or a bag of chips will never be healthy, even if they are composed of whole grains. Avoiding saturated and trans fats will significantly lessen your risk of heart disease.
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