Limit Trans Fat

Trans fat is so prevalent in our diets that it's almost impossible to avoid consuming a few grams.  Trans fat may contribute to our cell's resistance to insulin, and this resistance may in turn lead to obesity.  By changing the way our cells behave, trans fat also contributes to cancer and diabetes and heart disease.  In a study conducted by Harvard University, researchers determined that healthier people ate no more than 2 or 3 grams of trans fat per day.  Consider the following suggestions:

• Read food Labels! If it has the word, "partially hydrogenated" in the ingredients, don't eat it.
• Keep total fat intake between 20 and 35 percent of calories, with most fats coming from polyunsaturated and monounsaturated fatty acids in fish, nuts, flaxseed oil, walnut oil, avocados, and vegetable oils.   These fats may help lower your blood cholesterol level when used in place of saturated fat.
• Use olive oil for cooking and salads. Nutritionists are also taking a fresh look at coconut and palm oils, which may have cancer-fighting benefits.
• Avoid fried foods in restaurants.  Some food chains are making the move away from using trans fat.
• Reduce your intake of processed foods, and look for those made with healthy oils.  When you buy a muffin premade at the grocery store, if it's not packaged, there's no way to read the ingredients.  Just assume it contains trans fat, probably made with partially hydrogenated fat of some kind. Eat an apple instead.
• Watch portions. If food contains less than 0.5 grams of trans fat, the FDA will allow it to carry a trans-fat-free label, so check the ingredients label to see if "partially hydrogenated oil" is listed.  Limit portions to limit trans-fat intake.