Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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