Tips To Lower Your Intake of Trans Fat

Trimming your food of the wring kind of fat will add years to your life. Warnings about the health dangers of trans fat seem to be everywhere and with good reason. People of all ages, particularly older adults, should listen.

The unhealthiest of all fats, trans fat poses a double threat to your arteries. It raises the level of the bad cholesterol-low density lipoproteins (LDL)-and lowers the good cholesterol-high density lipoproteins (HDL). It is found in vegetable shortening, some margarines, crackers, candies, baked goods, cookies, snack foods, fried foods, salad dressings and many processed foods.

Here are some tips to help lower your intake of trans fat:

• Read food labels. If a food product lists shortening or hydrogenated or partially hydrogenated oil as one of its first ingredients, that means it contains a lot of trans fat.
• Do simple math to figure out trans fat content of foods. Add the polyunsaturated and monounsaturated fats to the saturated fats. Subtract that sum from the "Total fat" listed on the label. The result equals the amount of trans fat in the product.
• Pay attention to margarine. The softer margarine is at room temperature, the lower its trans fat content. The best choice are margarine's labeled "trans fat free".
• Use canola oil or olive oil when frying food. Be careful when eating at restaurants. Foods that are fried in trans fat laden, partially hydrogenated vegetable oil are often labeled as being "cholesterol free" or "cooked in vegetable oil"
• Make your own food when possible. Commercial breads, soups, cereals, dips, salad dressings and packaged entrees usually have hidden trans fats.