Trans fats, found in highly processed and fast foods, contribute to heart disease, stroke, and obesity. Avoid them by eating fresh, unprocessed foods and checking labels. Natural trans fats in dairy and animal products should be consumed in moderation. Monounsaturated and polyunsaturated fats are the best choice for a healthy diet.
Foods with trans fatty acids, also known as trans fats, contain hydrogenated or partially hydrogenated fats, a chemical process that transforms liquid fats into solids. Highly processed and fast foods contain a large amount of them. These compounds are believed to contribute to heart disease, stroke, and obesity, and increase blood cholesterol levels. The best way to avoid them is to eat a healthy diet of mostly fresh, unprocessed foods.
Commercially prepared baked goods, as well as processed and fast food, have a bad reputation for containing trans fatty acids. Some health experts say you should avoid anything in the middle section of the grocery store, where boxed and canned foods are found. Fast food, often fried in or containing hydrogenated oils, is a notorious source of trans fatty acids. Frozen foods also contain high levels of this substance, so consumers should check labels carefully before purchasing.
In addition to excess fat, trans-fatty snacks are often loaded with sugar. They are also likely to have refined carbohydrates, such as those found in white bread, crackers, and cookies. Sugar and refined carbohydrates cause blood sugar levels to spike and then drop rapidly, causing a “sugar crash,” a sharp drop in energy some time after eating them. Cheese, nuts, and low-fat foods that contain whole grains release energy over a longer period of time and do not have this effect.
Foods with trans fatty acids increase bad LDL cholesterol levels. This substance accumulates in the blood vessels and can cause blockages that lead to heart attacks or strokes. Also, trans fats are extremely high in calories and contribute to obesity. Being overweight is also a known risk for heart disease, diabetes, and many other health problems. Eating fewer processed foods helps increase good HDL cholesterol and aids in weight loss.
Dairy and animal products are foods with natural trans fatty acids. A small amount of these is considered healthy because they provide vitamins, proteins, and minerals that the body needs. It is recommended that they be consumed in moderation. Leaner cuts of meat are the best choice. Natural trans fatty acids may or may not affect cholesterol levels in the same way as hydrogenated fats.
The body must have some fat as part of the diet in order for it to function properly. Vitamins A, D, E and K are fat soluble and need them to be absorbed. Monounsaturated fats, such as olive and canola oil, and polyunsaturated fats found in fish, corn, and soybean oils help lower blood cholesterol. They are the best choice for dietary sources of essential fatty acids. Plenty of fruits and vegetables, whole grains, lean protein, and a small amount of mono- and polyunsaturated fats make up a healthy diet.
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