Download Facts about trans fat

Facts about trans fat
B
oth saturated and trans fat can raise blood
cholesterol levels. High blood cholesterol is a risk
factor for heart disease. Reports from the World
Health Organization recommend limiting saturated and
trans fat as much as possible to help reduce the risk of
heart disease.
Trans fat is just one component of the diet. It is
important to remember that your overall diet, not just one
nutrient, has the greatest impact on your health.
What is trans fat?
• Trans fat is a type of fat that has been shown to raise
Whole grain products and plenty of fruit and vegetables are part
of a healthy diet.
blood cholesterol levels.
• Trans fat is made when liquid oil is turned into partially
solid fat, which is called “partial hydrogenation.”
• Trans fat also occurs naturally in some animal products
like butter, whole milk, cheese, beef, lamb and pork.
Facts table, look at the ingredient list for clues. If one of
the first ingredients listed in a food is “hydrogenated oil” or
“shortening,” then the food probably has trans fat in it.
What are the main sources of trans fat
in the diet?
Is a small amount of trans fat dangerous?
• Processed food made with partially hydrogenated oil or
concerned with the total amount of saturated plus trans
Health professionals agree that Canadians should be most
shortening such as crackers, chips, cookies, fast food
fat in the diet. It is very difficult to consume zero trans fat
and other snack foods.
as it naturally occurs in many foods, but efforts should be
• Baked goods such as pastries, cookies and pies.
made to reduce your intake of both saturated and trans fat
• Deep-fried foods like French fries, onion rings and
as much as possible.
fish and chips.
What spread is the best choice for heart health?
How do I know if there is trans fat in a food?
To reduce both saturated and trans fat, health experts
In Canada, it is mandatory for the amount of saturated
agree that it is best to replace butter, lard, shortening and
and trans fat to be listed on the Nutrition Facts table on
hard margarine with poly- and monounsaturated fat from
most foods. When a product does not have a Nutrition
vegetable oils and soft, non-hydrogenated margarine like
Becel. Becel is low in saturated fat and has no trans fat.
Trans fat tip: If a company removes trans fat from
Vegetable oils like olive, canola and sunflower are also
a product, you can’t assume it is a heart healthy choice.
good choices.
Find out what the trans fat has been replaced with…it
may be a fat that is still not a heart healthy choice. The
best way to know if there is saturated or trans fat in a
FOR HEART HEALTH
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product is to read the Nutrition Facts table.
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Facts about trans fat
How can I choose better fats?
Fat is an essential part of the diet and needs to be eaten
every day. Fat is important for proper growth, development
and maintenance of good health.
Here are some guidelines on how to choose fats wisely:
• Eat less total fat, especially saturated and trans fat.
This means limiting your intake of foods such as butter,
meat, fast foods, snack foods, baked goods and foods
made with shortening or hydrogenated oil.
• Replace saturated and trans fat in your diet with monoand polyunsaturated fat from vegetable oils. These fats
do not raise LDL (or “bad”) cholesterol levels and have
health benefits when eaten in moderation.
• Choose vegetable oils or soft, non-hydrogenated
margarine like Becel instead of butter, lard, shortening
or hard margarine for cooking and baking.
• Enjoy plenty of vegetables and fruit, with meals and
for snacks.
• Select beans, fish, poultry and lean cuts of meat. Trim
the exterior fat from meats and remove the skin from
poultry.
• Opt for skimmed milk (0% M.F.) or partly skimmed milk
Learn to read food labels
(1% or 2% M.F.).
• Check the Nutrition Facts table and choose foods that
are lower in fat, especially saturated and trans fat.
• When a product does not have a Nutrition Facts table,
look at the ingredient list for clues. Avoid products with
• Choose other milk products such as yogurt and cheese
made with skimmed or partly skimmed milk.
• Avoid deep-fried foods and fast foods as much as
possible.
“hydrogenated oil” or “shortening” listed as a main
Healthy options for eating on the run
ingredient.
• Enjoy fresh foods rather than fried fast foods. Choose
What are some tips for healthy eating?
sandwiches, wraps and salads made with whole grain
• Choose foods from Eating Well with Canada’s Food
breads, vegetables, fruit, lean cuts of meat, poultry, fish
Guide.
and legumes.
• Choose lower-fat foods more often.
• Choose whole grain products that are not made with
• Keep nutritious snacks close at hand. Try nuts, fresh
fruit, yogurt cups, air-popped popcorn and trail mix
instead of doughnuts, cookies, chips, microwave
added fat or hydrogenated oil.
popcorn and chocolate bars.
For additional information on heart health, visit our
website:
www.becel.ca.
FOR HEART HEALTH
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Get in touch with us at:
Becel Centre for Heart Health
PO Box 38
Saint John, NB E2L 3X1
Phone:
1-800-563-5574
Fax:
1-800-44-BECEL (1-800-442-3235)
Email:
[email protected]
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Trade Mark of Unilever Canada, Toronto, Ontario,
Canada M4W 3R2
04/07
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