Download Fats, Trans Fats and Your Health… What You

DURHAM
REGION
NUTRITION
Matters
HEALTH DEPARTMENT
Fats, Trans Fats and Your Health…
What You Should Know
Dietary Fats - What is the Difference?
Fat is an important part of a healthy diet because
it provides important fatty acids and energy
(calories), and helps the body absorb nutrients
and Vitamins such as A, D, and E.
All fats and oils contain a mix of 4 different fatty
acids, including monounsaturated,
polyunsaturated, saturated and trans. However,
the quantity of each fatty acid will vary from one
type of fat and oil to another. A fat or oil can be
categorized depending on the amount of fatty
acid that is found in the highest proportion.
Monounsaturated fatty acids - olive oil,
canola oil, avocados, cashews, pecans,
almonds and peanuts.
Polyunsaturated fatty acids - soybean,
corn and sunflower oil, fatty fish including
salmon, mackerel, smelt, herring and trout,
fish oils, flaxseed, sunflower seeds, soybeans
and walnuts.
Saturated fatty acids - coconut, palm and
palm kernel oils, and animal fats such as
poultry skin, fat in beef or pork, butter and
cheese.
Trans fatty acids – are naturally found in
small amounts in certain foods (e.g. dairy
products, beef and lamb). Small amounts are
also formed during the refining of liquid
vegetable oils. However, most of the trans fat
in our diets come from processed foods, when
manufacturer's use the process of
“hydrogenation” to turn a liquid oil into a
semi-solid form, such as shortening or
margarine.
How do Fats Affect Your Health?
Monounsaturated and polyunsaturated fats are
considered “healthier” fats, because they tend to
lower your risk of developing chronic diseases
such as heart disease, some cancers, obesity and
diabetes. These fats help decrease blood levels of
the bad LDL-cholesterol. Monounsaturated fats
also help increase blood levels of “good” HDLcholesterol, which helps protect you from
developing heart disease.
On the other hand, saturated fats and trans fats
are considered “unhealthier” fats, as they tend to
increase your risk of developing chronic diseases.
Both saturated fat and trans fat raise blood levels
of the “bad” LDL-cholesterol, which can clog
arteries. However, trans fat also decreases blood
levels of the good HDL-cholesterol, further
increasing your risk of developing chronic
diseases.
What Foods Contain Trans Fat?
Most of the trans fat in our diet comes from processed foods such as commercial baked goods,
fried foods, margarine and shortening. This includes high fat foods such as cakes, cookies, corn
chips, crackers, donuts, potato chips and French fries. Many fast food restaurants use
hydrogenated fats for cooking. Food products containing shortening or partially-hydrogenated
fats and oils should be consumed in moderation as they are a major source of trans fat.
How Can You Lower Trans Fat in Your Diet?
1.
Follow “Eating Well With Canada's Food Guide”, which emphasizes whole grain products and
vegetables and fruit which are naturally low in fat. Choose low fat milk products and milk
alternatives, as well as leaner meats, poultry and fish. Try to choose dried peas, beans and
lentils more often.
2.
Learn to read nutrition labels. They list the amount of total, saturated and trans fat in a
product.
3.
Eat less fat. Consider all sources of fat in your diet and work on reducing the amount of fat
eaten. By cutting your fat intake, you will automatically reduce the amount of saturated fat
and trans fat in your diet.
4.
Choose “healthier” fats more often such as monounsaturated and
polyunsaturated fats including olive, canola, corn, sunflower and soy
oils, as well as fish and fish oils, flaxseeds, sunflower seeds,
soybeans.
5.
Limit the amount of fatty processed foods you eat.
These are the major sources of hidden trans fat.
This includes foods such as baked goods (e.g.
cakes, cookies), crackers, potato chips, French fries
and other deep fried foods.
6.
If using margarine, choose a soft tub margarine. Look for
one that is non-hydrogenated and low in saturated fat.
Need more information? Then check out these websites:
Dietitians of Canada
www.dietitians.ca
Heart & Stroke
www.heartandstroke.ca
Health Canada
www.hc-sc.gc.ca
For more information, call Durham Health Connection Line at
905-666-6241 or 1-800-841-2729
or visit www.region.durham.on.ca
Adapted from Nutrition Matters – Trans Fat, produced by Public Health Dietitians and Nutritionists in Ontario (1995), and Health Canada's “It's Your Health – Trans Fat” (February 2007).
Revised August 2008