Saturday August 24, 2019

Avoid Foods Full of Trans Fats if You Are Worried About High Cholesterol Levels

Fat is an important part of any balanced diet but the type of fat you eat matters the most particularly when it comes to cholesterol level so make sure you are avoiding the ones that is causing health problems.

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The World Health Organization said Friday that adults and children should limit their intake of saturated fat — found in foods such a meat — and trans fat — found in foods such as french fries.
representational image. VOA

Fat is an important part of any balanced diet but the type of fat you eat matters the most particularly when it comes to cholesterol level so make sure you are avoiding the ones that is causing health problems.

Manoj Acharya, Food Consultant at Zappfresh and Mehar Rajput, Nutritionist and Dietician at Fitpass tells us about the foods that are full of trans fats and are harmful to our health.

* Cakes, pies and cookies (especially with frosting) : Most cakes and cookies mixes list 0 gm of trans fat on the label. But there is a catch. Manufacturers can list 0 gm if the trans fat content is under 0.5gm. Those small amounts add up when you eat multiple serving of sweets that too with frosting. An average serving of frosting contains 2 gm of trans fats, plus the same amount of sugar.

Muffins, Pixabay

* Biscuits: This one surprises a lot of people. Biscuits contain 3.5gm of trans fats. It also contains over half of the daily recommendations of sodium.

* Margarine: Most margarine makers have removed trans fats from their ingredients. But you still must check. The few that still contains trans fats as high as 3gm per servings.

* French fries: You need to be cautious about where they fry your French fries in Vanaspati ghee or hydrogenated fat. Though certain food chains decided to turn healthier by becoming trans-fats free, you must care about it. But if you are cautious about health, you shouldn’t be having French fries.

Cholesterol -- a molecule normally linked with cardiovascular diseases -- may also play an important role in the onset and progression of Alzheimer's disease, researchers have found.
Junk Food is highly rich in Cholesterol, pixabay

* Fried chicken: Just like French fries you need to be sure that your fried chicken has not been fried in hydrogenated oil. Same goes for fried fish.

* Frozen foods: People who are perpetually busy tend to pick up frozen meals from the supermarket. They are most likely to have trans-fat in them as they need to be kept preserved for a longer time.

* Ice creams and Indian savouries: It contains 0.5 gm of trans fat per servings. But if you read the ingredients list, the listing of partially hydrogenated oil is missing. That may be because there are naturally occurring trans fats in fat-containing dairy products which are not as dangerous as the manufactured trans fats. These products are high in calories, so one should still keep a check on their intake. Besides this, all the India savouries like Gulab Jamun, Gujhia, Laddo and Kachouri.

Ice cream bouquet in NYC
Ice cream bouquet. pixabay

* Popcorns: There is a good way and bad way to eat popcorn. The snack itself is a healthy whole grain packed with fibre. It is the extra add-on that gives it that trans-fat flag. Plain popcorn is fine but when you add butter to it(which is not real butter ), it made it loaded with trans fats with no other health benefits in it.

* Non-dairy creamers: For coffee lovers, non-dairy creamers can become an integral part of their morning. Over time, however, they can also add trans-fat to your diet. One serving contains 0 gm trans-fat, yet, for some flavours, partially hydrogenated oils are the second or third ingredients listed, which can add up if you drink multiple servings in a day. So keep a check on the portion size.

Also Read: Low Carb and High Fat Diet May Help Maintain Eyesight

* Sandwich spreads: Think twice before next time when you go out to have your sandwich with spreads if you got cholesterol concern. Trans fat occur naturally in some food like meat and While it’s not as concerning as the artificial kind added through hydrogenated oil, it doesn’t do you much good, either. Those who have heart disease, it is recommended to choose lean meat as much as possible as well as low fat or fat-free dairy products. (IANS)

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Reduce Heart Disease Risk by Quitting Smoking

The cardiovascular system begins to heal relatively quickly after quitting smoking

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smoking is injurious
Researchers used data from the Framingham Heart Study, a longitudinal study of men and women from Massachusetts, which began enrolment in 1948. Pixabay

Heavy cigarette smokers can reduce their risk of cardiovascular diseases (CVD) by 39 per cent within five years if they quit, researchers said.

It takes at least five to 10 years and perhaps up to 25 years after quitting, for CVD risk to become as low as that of a person who has never smoked, according to the study published in the Journal of the American Medical Association (JAMA).

“The cardiovascular system begins to heal relatively quickly after quitting smoking, even for people who have smoked heavily over decades,” said Hilary Tindle, Founding Director of the Vanderbilt Center for Tobacco Addiction and Lifestyle (ViTAL).

Researchers used data from the Framingham Heart Study, a longitudinal study of men and women from Massachusetts, which began enrolment in 1948.

smoking is injurious
Heavy cigarette smokers can reduce their risk of cardiovascular diseases (CVD) by 39 per cent within five years if they quit. Pixabay

Also Read: New Study Suggests Living Near Parks and Nature Linked to Greater Happiness

The study used prospective data from 1954 through 2014 from 8,770 participants to determine the effect of lifetime smoking and smoking cessation on the risk of CVD, which includes myocardial infarction, stroke, CVD death and heart failure.

“Our team documented what happens to CVD risk after quitting smoking relative to people who continued to smoke and to those who never smoked,” said study lead author Meredith Duncan from Vanderbilt University. (IANS)