Download Boosting Heart Health by Eliminating Trans Fats

Boosting Heart Health by Eliminating
Trans Fats
By Erin Seiter and Caroline Wanat, Dietetic Interns, and Becky Merk, Registered Dietitian
What are trans fats? The media is talking more about trans
How much is too much? The American Heart Association
fats. What are they? Trans fats are formed when hydrogen
recommends that your daily intake of trans fats be limited to
is added to oils to make the oils more solid. Hydrogenated
1 percent of total calories, which is equivalent to roughly 2 to
vegetable fats are used in food processing because they
2.5 grams of trans fat per day.
extend shelf life and give food a desirable taste, shape and
texture. Trans fats have been around since 1903 when a
German chemist developed the process of hydrogenation.
Why all the hype? Studies show that consumption of trans
fatty acids, like saturated fat, raises the levels of LDL or “bad”
cholesterol; reduces the levels of HDL or “good” cholesterol;
and increases the ratio of total cholesterol to HDL. Trans fatty
acids can also increase triglyceride levels. Estimates show that
dietary trans fatty acids from partially hydrogenated oils may
be responsible for between 30,000 and 100,000 coronary
Tips to reduce the intake of trans fats and boost
heart health:
• Check the nutrition panel. Look for words like “hydrogenated”
or “partially hydrogenated” and avoid foods that contain
these ingredients.
• Choose monounsaturated and polyunsaturated fats.
These fats do not raise LDL cholesterol levels.
Monounsaturated fats include olive and canola oils.
Polyunsaturated fats include soybean, corn and sunflower
oils and nuts.
deaths annually in the U.S.
• Choose vegetable oils and soft margarines. These fats
In July 2003, the Food and Drug Administration (FDA)
announced it would require trans fat labeling on packaged
foods to begin in 2006. Other government departments around
the country are also beginning to mandate changes. This
coming July, New York City’s health code requires the phasing
out of artificial trans fat in all food service establishments.
Restaurants can’t use partially hydrogenated vegetable oils,
shortenings, or margarines for frying or as a spread unless the
ingredients contain less than 0.5 grams of trans fat per serving.
contain less saturated and trans fats than solid shortenings,
hard margarines and animal fats like butter.
• Consume Fish. Most fish are lower in saturated fat than red
meat. Some fish contain omega-3 fatty acids, which are being
studied to learn if they offer protection against heart disease.
• Choose foods low in saturated fat. Eat foods such as fatfree or 1 percent dairy products, lean meats, fish, skinless
poultry, whole grain foods, fruits and vegetables.
Trans Fat-Free Quick and Chewy Oatmeal Spice Cookies
1 cup light brown sugar, packed
1 cup granulated sugar
1 cup corn oil, safflower oil or other mild
salad oil
2 eggs
2 Tbsp. 1% milk
1/2 tsp. ground cloves
1/2 tsp. ground nutmeg
1 tsp. ground cinnamon
1 tsp. baking soda
2 cups all purpose flour, unsifted but
spooned gently into measuring cup
2 cups OLD FASHIONED oats
1 cup raisins
Cream brown sugar, granulated sugar, oil and eggs. Add milk to the creamed mixture. Add
spices and baking soda and mix well. Blend in flour and oats. Add raisins and blend well.
Drop by heaping tablespoonfuls on greased cookie sheets. Bake 10-12 minutes at 350° F
until very light brown on edges. Wait 5 minutes before removing cookies from sheet to
cooling rack. Yield: 4 dozen 3-inch cookies.
Note: These cookies remain soft and chewy and keep well for several days. They can be
frozen.
Serving size: 1 cookie
Calories 118, Fat 5 g, Sat. Fat 0.4 g, Trans Fat 0 g, Cholesterol 8.8 mg; Carbohydrates 17.3 g,
Sodium 31 mg, Fiber 0.6 g, Protein 1.5 g, Calories from Fat 38%
ProHealth
7