Choose food products low in 'bad' fat

By Lisa Harnack, Dr.P.H., M.P.H.

Since the first of the year, the U.S. Food and Drug Administration has required food manufacturers to list the amount of trans fat on its product label as a way to help consumers make more informed eating choices.

In general, we need a certain amount of fat in our diets because it is a major source of energy, it helps our bodies absorb vitamins, and it is important for proper growth, development, and maintenance of good health.

But too much bad fat--especially trans fat and saturated fat--can be bad for our health. Studies have shown, for example, that people who eat a diet high in trans fat and saturated fat have an increased risk of coronary heart disease. Both fats contribute to higher amounts of bad cholesterol (LDL), while trans fat also can lower the amount of good cholesterol (HDL) in the blood.

Trans fat and saturated fat are found in food containing partially hydrogenated fats and oils, such as margarine, cookies, crackers, baked goods, and fried foods.

While saturated fat has long been included on product labels, it wasn¿t until Jan. 1 that the FDA required manufacturers to also list trans fat. As a result, the new FDA requirements are good news for consumers. But it's important to note that when looking at the nutrition label, you should measure not just the trans fat content of a product, but also the amount of saturated fat.

Take margarine, for example. Add up the amount of saturated fat and trans fat in a given brand to see the total amount of bad fat it contains. Then compare it with the alternative products. You should choose the product with the lowest total amount of bad fat. Surprisingly, some brands of margarines have much more of the bad fats (saturated fat and trans fat) than others. In general, tub margarines are lower in saturated fat and trans fat than stick margarine.

Unfortunately, the new labeling has prompted some people to move back to butter because it contains very little trans fat. If you look at the total of saturated and trans fat, however, margarine is still the healthier choice.

Here are some more tips to reduce the amount of bad fat in your diet:

• Choose mono and polyunsaturated fats instead of the bad fats. Sources of monounsaturated fats are olive and canola oils. Sources of polyunsaturated fats are soybean oil, corn oil, and sunflower oil. These oils have health benefits when eaten in moderation.
  
  
• Limit your intake of other foods high in cholesterol, such as liver, egg yolks, and whole milk.
  
  
• Choose foods low in saturated fat such as fat-free or 1-percent dairy products, lean meats, fish, skinless poultry, whole grain foods, and fruit and vegetables.

For more information, visit the FDA Web site on trans fatty acids at http://www.fda.gov/oc/initiatives/transfat/.

Lisa Harnack, Dr.P.H., M.P.H., is an associate professor of epidemiology in the University of Minnesota School of Public Health. This column is an educational service of the University of Minnesota. Advice presented should not take the place of an examination by a health-care professional. For more health-related information, go to http://www.healthtalk.umn.edu.