Simple ways to avoid ‘bad’ fats
A ‘bad’ fat is one that can lead to blockages in the arteries to the heart and brain resulting eventually in a heart attack or a stroke (brain attack).
The saturated fats and the trans fats are the ‘bad’ fats.
Four simple ways to avoid bad fats, including trans fat:
1. Avoid packaged foods whenever possible. Instead, choose whole foods, or eat foods made at home.
2. Eat lean meat for protein, low-fat dairy foods, whole grains, legumes (beans), fruits and vegetables.
3. Use healthy oils such as olive, canola, and sunflower oil in reasonable amounts.
4. Avoid junk foods.
Saturated fats are found in: Animal foods supply most saturated fats in our diet. Vegetable fats that are saturated include coconut oil, palm oil, cocoa butter. Cookies, crackers, chips and milk choclolate have too much saturated fats and should be taken in very small amounts. While meat, cheese, and milk are also rich in saturated fats but the fact that they also contain proteins, vitamins and minerals makes them a food that may be taken in small amounts. The total saturated fat intake should not be more than 7 % of total fats.
Trans fats (or Partially Hydrogenated Fats) are found in: Fast foods, cookies, crackers, the Indian chiwdas, granola bars, microwave popocorn, etc. There is no dietary requirement for trans fat; yet it is difficult to avoid it.
Written by Dr. Ajay Sati.
