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« Back to Ask the Nutritionist
Scientists are proving there's a lot of truth in the old adage you are what you eat, especially when it comes to your cardiovascular health. In fact, eating a healthy, low-fat diet and keeping your weight in the normal range are two of the best things you can do to lower your risk of heart disease.
But separating the hype from the facts about what constitutes a heart healthy diet can be confusing. We're here to help by answering your questions about nutrition, diet, food preparation and more.
I keep hearing that there's bad kind of fat called a trans fat. What does this mean and should I avoid eating trans fat? - Cheryl S.
Trans fats, or trans fatty acids, are fats created during a chemical process called hydrogenation. Hydrogenation is used to convert a liquid vegetable oil, such as soybean oil, into a solid or semi-solid state. That's how most margarine is made, for example. The end product contains trans fatty acids, which are structurally and functionally similar to saturated fatty acids. Like saturated fats, trans fats have been linked with increased risk of coronary artery disease. Unlike saturated fats, they may not be apparent on food labels. Look in the ingredient list for clues like "partially hydrogenated" to determine whether or not a product contains trans fats.
From a health standpoint, what is the best kind of fat to use when cooking? — Lynn B.
The general consensus among nutrition experts is that consumers should aim for a balance of monounsaturated fats and polyunsaturated fats. Research indicates that both types of fats have benefits, especially when eaten as part of a diet rich in fruits, vegetables, whole grains, fish and legumes and low in saturated fat. Some of the benefits include lowering blood cholesterol levels and triglycerides, as well as improving insulin sensitivity. The American Heart Association advises that 10%-15% of calories can come from monounsaturated fat, and up to 10% of calories from polyunsaturated fats. For cooking, use olive or canola oil. Look for margarine spreads that do not contain trans fatty acids.
Is eating sugar bad for your heart? — Ron S.
Eating sugar, per se, is not bad for your heart. However, consistently eating too many calories can be, in that it results in excess body weight. Sugar also contains "empty" calories, offering little nutritional benefit. It is best to limit your intake of sugar and sugary foods to ensure that you are not getting excess calories and that you get plenty of valuable nutrients your body can use.
I love coffee, but I worry about all the caffeine I take in. Is caffeine in coffee bad for your heart? — Java Fan
The medical community is by no means unanimous on the question of coffee's effect on coronary artery disease. However, there does seem to be enough evidence to suggest that heavy coffee consumption (more than 5 cups per day) may have harmful health effects. Caffeine may promote abnormal heart rhythms, and it is not advised for women who are pregnant. Experts recommend limiting coffee intake to no more than three or four cups per day. Also, remember that tea, cocoa, chocolate and many soft drinks can contain significant amounts of caffeine.
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