Download Facts on Trans Fats

Facts on Trans Fats
Introduction: Trans-fats are formed when turning liquid oil into solid fat. It is used in many
processed products to enhance their flavor, texture and shelf life.
Trans-fats are harmful to health and increase the risks of heart diseases and stroke.
Trans-fats are cholesterol free, but they increase the bad cholesterol level in blood,
lower the good cholesterol level and cause narrowing of the arteries, leading to
blockage.
Trans-fat is a hidden risk and should be listed amongst the ingredients lists of contents
(food information) of processed foods. The people of the Middle East should be aware
of the health risks of trans-fat in spite of their benefits in food processing and their lower
prices.
Tips to Reduce Trans Fat Intake and Their Health Risks
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Read the food label on food packages while shopping and look for trans-fat.
Avoid purchasing any product that contain trans-fat or has hydrogenated fat
listed in the ingredients.
Limit the purchase of major food sources of trans fat, such as: cake mix, crackers,
ghee, shortening, commercial dough for pizza and Samboosa, margarine,
commercial muffins, cookies, coffee creamer, fried food, donuts, chicken
nuggets, chips, some kinds of salad dressings and sauces, hamburger buns,
sausages, microwave popcorn and pie crust
Use healthy oils in food preparation and cooking rather than trans-fat, such as
corn oil, canola oil, olive oil, and sunflower oil.
Prepare healthy dishes at home by using healthy ingredients such as pizza and
samboosa dough, air popcorn, and cakes.
Consume well-balanced meals and hearty foods to improve the health and
heart condition. These foods include fruits and vegetables, whole grains and
cereals, nonfat or low fat milk products, lean meat, skinless poultry, seafood,
legumes such as lentils and beans and healthy oils.
Foods rich in antioxidants are encouraged to be consumed to naturalize the health risks
of trans-fat. Examples of these foods are:
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Fruits and vegetables in bright colors such as oranges, tomatoes, carrots,
broccoli, strawberries, spinach, green pepper and squash.
Salmon fish and tuna.
Walnuts and almonds, preferred unsalted.