Tips For Lowering Trans Fat Intake

Trans and saturated fatty acids and cholesterol increase the LDL cholesterol level in the blood. A high quantity of cholesterol in the blood increases the risks of cardiovascular heart diseases. Health experts believe that lowering overall fat consumption aids in lowering levels of cholesterol, saturated fat and trans fat.

Lowering Trans Fat Intake

In preparing food, oils and fat should be used in small amounts. Vegetable oils are preferred because most vegetable oils have zero trans fat and lower saturated fatty acids. Sunflower, soybean, canola, safflower, olive and corn oils are among them. Vegetable oils containing mostly monounsaturated fatty acids such as canola, peanut and olive oils are highly recommended for the maintenance of cardiovascular health.

Checking the Nutrition Facts Label aids in knowing the kind and amount of fats in food. The amount of trans fat is seen below the amount of saturated fat. For cholesterol and saturated fat, a Daily Value of 5% and below is considered a low amount while a Daily Value of not lower than 20% is high. Limiting consumption of foods that utlize a considerable quantity of trans fats (including baked goods, fried foods and candy bars) is advised.

Replacing hard margarines, shortening and butter with soft margarines and vegetable oils is suggested because these two have lesser amounts of trans and saturated fats. Meanwhile, choosing lean meat and removing skin from poultry and visible fat from red meats helps in lowering fat intake.

Choosing foods low in saturated fat like skimmed milk, cottage cheese, other low-fat dairy products, whole-grain foods, fruits, vegetables, and fish is crucial to lowering fat intake.