We have often been suggested by various sources to refrain ourselves from fast foods, frozen items, fries, nuggets, biscuits, cookies, dough, fried patty, and the list is never-ending.
Simply following any diet and cutting down food that you have been eating for a while now is not the best idea. Rather understanding the components that make a particular food item “unhealthy” might do the trick. Understand that each plate filled with food that was kept before us is a combination of ingredients and each ingredient is further broken down into amalgamation of nutrients. Whether you have been a healthy eater or are looking forward to adopting a healthy eating lifestyle, there is one word that must have often flashed on your browsing pages i.e trans fats.
Do trans fats affect Cholesterol levels?
Cholesterol is broadly divided into two types – Low-density lipoprotein (LDL) and High-density lipoprotein (HDL)
High levels of LDL causes it to build up in the arteries, making the walls thick. This hampers the functionality of the arteries which often results in heart diseases. LDL is often referred to as “Bad” Cholesterol for the same reason. High-density lipoprotein (HDL) locates the excess cholesterol and directs it to the liver where it is broken down and further is eliminated.
Trans fat also known as trans-fatty acids are considered harmful to consume as it is known to reduce the “good” cholesterol (LDL) in your body. In addition, it also contributes to the increase in the “Bad” Cholesterol (HDL). Therefore, it can be said that indulging in food that has a high amount of trans fat may lead to blood vessel-related complications and also puts your heart at risk.
How to get rid of trans fat?
Trans fats are found in foods as – Naturally-occurring and Artificial. As the name suggests, naturally-occurring are found in products such as milk, cheese, and meat whereas Artificial trans fats are designed for the commercial process which helps them store liquid vegetable oil in solid form. This is done by adding hydrogen to the vegetable oil and is said to increase the shelf life of a product.
Let us understand various sources of trans-fats in our daily consumption:
- Ready to eat meals
- Cake mix
- Pancake and waffles
- Frozen meat
- Bakery items
- Sandwich spreads
- Anything with batter
- Non-dairy creamer
It is quite a task to avoid all these items, but hey, we are in 2020 and we can find some really cool alternatives without compromising on our taste buds! Here are a few quick tips to help you choose wisely – Add nuts and seeds to your diet. They help you feel full for a longer time and they are available in wide flavours (they are also delicious, to be honest). Another tip would be to switch your eating habits from fried to baked. Opting for baked food will not only help you lead a healthy lifestyle but will also encourage losing those extra kilos that you have been trying to get rid of.
Dairy and meat lovers, however, do not have to worry. Although these products have a certain amount of trans fat, it is naturally occurring and hence healthy to be consumed. Nevertheless, it is always better to refrain from frozen food items. Our body always remembers the little things that we do for it. Reshaping eating habits is not a cakewalk. You need to make a conscious attempt to bring in healthy changes and in no time you will be pleasantly surprised by the way your body will start responding.
Begin with a healthy lifestyle today!