A diet low in trans fat is recommended for overall health and prevention of heart disease. Trans fat tends to raise cholesterol levels, increasing risk for heart disease. Trans fats are found in small amounts in beef, pork, lamb and butterfat in milk and butter. Trans fats are also found in baked and prepared goods to increase shelf life of certain products. The American Heart Association recommends that trans fat be limited to less than 1% of total calories each day.
Fruits and Vegetables
Fruits and vegetables are trans-fat-free and are recommended for a heart-healthy diet. Fruits and vegetables rarely have any fat naturally, but the addition of sauces and preparation methods can introduce fat in a meal or snack containing fruit and vegetables. This is why it is important to consume fruits and vegetables fresh in their most natural state. Avoid cream sauces as well as frying fruits and vegetables. Fruits and vegetables to include in your diet are peaches, pears, all types of berries, oranges, nectarines, grapes, bananas, apples, squash, broccoli, sweet potato, green beans, cauliflower and spinach.
Fat-Free & Low-Fat Dairy
Fat-free and low-fat dairy products are a sure way to avoid trans fat. Make sure to read labels to avoid any trans fat or saturated fat. If you avoid saturated fat, then you avoid trans fat as well since trans fat is a type of saturated fat. Fat-free and low-fat dairy products to include are skim milk, low-fat or nonfat yogurt, low-fat cheese such as mozzarella and ricotta, and low- or nonfat dry milk for baking.
Fats and OIls
Fats and oils eaten in the diet should be made up of monounsaturated and polyunsaturated fats which are the healthiest types of fat. Avoid any oils and fats which have been hydrogenated since this indicates trans fats are present in the foods. Soft margarines can be used in place of stick butter or even stick margarine as these have the least amount of trans fat according to the Office of Health Education at the University of Pennsylvania. Healthier oils to include in the diet are safflower, sunflower, canola and olive oils.
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