BOSTON, Feb. 11 /PRNewswire/ -- Although trans fat is naturally found in small amounts in dairy and meat products, the origin of the trans fat problem goes back to the development of margarine as a cheap alternative to butter. To get vegetable oils to remain solid at room temperature, and extend its shelf life, involves a process called hydrogenation. Hydrogenation creates a new type of fat -- trans fats.
Trans fats are a double whammy to your arteries, according to the Harvard Women's Health Watch. Trans fat raises LDL and lowers HDL-the worst possible combination. Harvard School of Public Health researchers estimate that trans fat consumption is responsible for at least 30,000 premature heart disease deaths annually in the United States.
The Harvard Women's Health Watch recommends these strategies of lowering your intake:
-- Be label savvy: if a product lists shortening, hydrogenated or
partially hydrogenated oil as one of its first ingredients-beware!! It
has a lot of trans fat!
-- Do some math: Soon, food labels will be required to list trans fat
content. For now you can figure it out yourself. Add the
polyunsaturated and monounsaturated fat to the saturated fat and then
subtract the sum from "Total Fat" -- what's left is trans fat.
-- Choose the better spreader: The softer a margarine is at room
temperature the lower the trans fat content. Margarine's labeled
"trans-fat-free" are best. Try olive oil on bread or vegetables.
-- Fry and sauté wisely: Use Canola oil or olive oil. Watch out when
dining out-foods that are fried in partially hydrogenated vegetable oil
are labeled "cholesterol free" or "cooked in vegetable oil."
-- Make it yourself: Commercial breads, soups, cereals, dips, salad
dressings, and packed entrees usually have hidden amounts of trans
fat.
Harvard Women's Health Watch is available from Harvard Health Publications, the publishing division of the Harvard Medical School. You can subscribe at http://www.health.harvard.edu/ or by calling 1-877-649-9457 toll-free.
Media: contact Christine Junge at Christine_Junge@hms.harvard.edu for a copy of the newsletter, or to receive our press releases directly.
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