The liver is an important organ that performs many vital functions. It processes almost everything we ingest, breathe, or absorb through the skin. It plays an important role in digestion and metabolism, and it also produces a variety of important proteins, including enzymes, hormones, blood proteins, clotting factors, and immune factors. The liver also plays a critical role in detoxification.
Because the liver performs so many vital functions, it is important to maintain the health of the liver. USANA Hepasil DTX™ was designed for those who are interested in supporting healthy liver function. Many individuals can benefit from USANA Vitamins Hepasil DTX, but normal liver detoxification is especially relevant for individuals exposed to pollution, chemicals, or other toxins on a recurring basis.
Detoxification
Our body’s detoxifying organ, the liver serves as a clearing station to help the body break down harmful waste products. Its importance is
magnified by the amount of foreign toxins that enter the body through the air we breathe, the water we drink, and the food we eat. The liver
produces digestive and detoxifying enzymes that assist the body by modifying toxic metabolites and foreign chemicals, reducing their toxicity.
Afterward, the toxins are eliminated from the body. USANA Hepasil DTX assists the liver in its normal function of cleansing the body of the toxins it encounters on a regular basis.*
USANA Hepasil DTX: What Makes it Work?*
• Choline helps process dietary fat and transport it from the liver.
• Milk-thistle extract provides strong antioxidant properties to help defend against oxidative stress generated by the detoxification process.
Phytochemicals in milk thistle also assist with protein synthesis, which may help regenerate liver cells.
• Alpha lipoic acid supports important enzymes both inside and outside the cells.
• N-Acetyl-L-Cysteine scavenges free radicals inside and outside the cell and promotes detoxification.
Hepasil DTX: What Makes it Better?
• The first product of its kind made using USANA’s innovative Nutritional Hybrid Technology.
• The proprietary antioxidant blend that includes turmeric extract and patented Olivol® olive-fruit extract is unmatched for liver support.*
• Created based on credible, peer-reviewed science, Hepasil DTX is made with the same commitment to quality, safety, and purity that you have come to expect from USANA.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Tuesday, August 31, 2010
Saturday, August 28, 2010
Digestive Enzyme
Raw food contains an abundance of enzymes to support digestion. However, most of us don’t live on a raw food diet. When we cook our food, the enzymes in the food are destroyed and our body has to make them in order to digest our food. USANA Digestive Enzyme supplements supply enzymes to help us digest our meals more efficiently. And with added spirulina, this unique formula also supports the body’s natural processes for eliminating toxins.
Digestion
When you eat foods—such as bread, meat, and vegetables—they are not in a form that the body can use as nourishment. Food and drink must be changed into smaller nutrient molecules beforenthey can be absorbed and carried to cells throughout the body.
Food enters the mouth and is chewed, while chemical processing
begins with chemicals and enzymes in the saliva from the salivary
glands. It then moves down the esophagus into the stomach,
where acid both kills most contaminating microorganisms and
begins mechanical and chemical break down of some food.
As part of this digestion process, the stomach has three tasks: First, it stores the swallowed food and liquid. Second, it mixes up the food, liquid, and digestive acids produced by the stomach. And third, it empties its contents slowly into the small intestine. After the stomach completes these tasks (typically after an hour or two in humans), food is passed to the small intestine where the majority of digestion and absorption occurs. Here it is further mixed with three different liquids. Bile, produced by the liver and stored in the gallbladder, emulsifies fats; pancreatic juice’s secreted by the pancreas; and intestinal enzymes, secreted by the
mucosal membranes, further process sugars and proteins.
The results go through the small intestine and into the large
intestine. There, some break down products and complex
molecules are further digested and absorbed. Non-digestible food
products (dietary fiber) are mixed with water and waste products
and concentrated into feces, which are excreted.
Without optimal functioning of enzymes, good digestive health
may be impaired.
The Importance of Digestive Enzymes
Although raw foods contain an abundance of enzymes, which may play an important a role in human health, how many of us actually eat raw foods on a daily basis? Modern diets contain dramatically less enzymes due to cooking and heavy processing of foods, and many researchers over the last century have maintained that this loss of dietary enzymes may be a significant contributing factor to poor health as we age.
USANA Digestive Enzyme supplies the supplemental enzymes our bodies may need to break down the cellulose (from fruits and vegetables), fats, proteins, carbohydrates, and starches that we
eat, so the macronutrients are available for our cells.
Spirulina
In addition to promoting healthy digestion, USANA Digestive Enzyme supports the body’s natural detoxification processes with the addition of spirulina, a nutrient-rich blue-green algae that contains chlorophyll. Chlorophyll helps promote the elimination of toxins from the body.*
Spirulina is a nutrient-dense “super food.” It is rich in amino acids; vitamins A, C, E, and the B-complex vitamins, including
vitamins B12 and B6; phytonutrients; and minerals, including magnesium. The liver—body’s primary organ for filtration— depends on all these nutrients to function properly.*
Why USANA Digestive Enzyme?
Supplementing with USANA’s Digestive Enzyme can maintain healthy levels of enzymes for optimal efficiency. It is
designed to support more complete digestion and absorption of macronutrients. The addition of spirulina makes USANA Vitamins formula unique in the supplement industry.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease
Digestion
When you eat foods—such as bread, meat, and vegetables—they are not in a form that the body can use as nourishment. Food and drink must be changed into smaller nutrient molecules beforenthey can be absorbed and carried to cells throughout the body.
Food enters the mouth and is chewed, while chemical processing
begins with chemicals and enzymes in the saliva from the salivary
glands. It then moves down the esophagus into the stomach,
where acid both kills most contaminating microorganisms and
begins mechanical and chemical break down of some food.
As part of this digestion process, the stomach has three tasks: First, it stores the swallowed food and liquid. Second, it mixes up the food, liquid, and digestive acids produced by the stomach. And third, it empties its contents slowly into the small intestine. After the stomach completes these tasks (typically after an hour or two in humans), food is passed to the small intestine where the majority of digestion and absorption occurs. Here it is further mixed with three different liquids. Bile, produced by the liver and stored in the gallbladder, emulsifies fats; pancreatic juice’s secreted by the pancreas; and intestinal enzymes, secreted by the
mucosal membranes, further process sugars and proteins.
The results go through the small intestine and into the large
intestine. There, some break down products and complex
molecules are further digested and absorbed. Non-digestible food
products (dietary fiber) are mixed with water and waste products
and concentrated into feces, which are excreted.
Without optimal functioning of enzymes, good digestive health
may be impaired.
The Importance of Digestive Enzymes
Although raw foods contain an abundance of enzymes, which may play an important a role in human health, how many of us actually eat raw foods on a daily basis? Modern diets contain dramatically less enzymes due to cooking and heavy processing of foods, and many researchers over the last century have maintained that this loss of dietary enzymes may be a significant contributing factor to poor health as we age.
USANA Digestive Enzyme supplies the supplemental enzymes our bodies may need to break down the cellulose (from fruits and vegetables), fats, proteins, carbohydrates, and starches that we
eat, so the macronutrients are available for our cells.
Spirulina
In addition to promoting healthy digestion, USANA Digestive Enzyme supports the body’s natural detoxification processes with the addition of spirulina, a nutrient-rich blue-green algae that contains chlorophyll. Chlorophyll helps promote the elimination of toxins from the body.*
Spirulina is a nutrient-dense “super food.” It is rich in amino acids; vitamins A, C, E, and the B-complex vitamins, including
vitamins B12 and B6; phytonutrients; and minerals, including magnesium. The liver—body’s primary organ for filtration— depends on all these nutrients to function properly.*
Why USANA Digestive Enzyme?
Supplementing with USANA’s Digestive Enzyme can maintain healthy levels of enzymes for optimal efficiency. It is
designed to support more complete digestion and absorption of macronutrients. The addition of spirulina makes USANA Vitamins formula unique in the supplement industry.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease
Monday, August 23, 2010
Food Poisoning
Food poisoning, more accurately called foodborne illness, is classified as a food intolerance. It occurs after consuming contaminated foods or beverages. In most cases, foodborne illnesses are caused by microorganisms or microbes such as bacteria, viruses, and parasites, although natural toxins and chemicals found in foods can also cause food-related sickens.
Most people who develop foodborne illnesses don’t report them, perhaps because they don’t realize their symptoms came from something they ate or drink. The Centers for Disease control (CDC) estimates that 76 million cases of foodborne diseases occur each year in the United States.
Although any food or beverage can become contaminated, some of the usual suspects include the following: animal proteins, moist foods, and raw produce.
Protein-rich animal foods, including meat, poultry, fish, and seafood (especially when consume raw or undercooked), are often involved in outbreaks of foodborne illness. During processing, animals’ intestinal contents, which harbor microorganisms, can come into contact with carcasses and contaminate them. Also, the protein found in animal foods is broken down into amino acids; some bacteria use these as a nutrient source.
Moist foods that are creamy or made with eggs (including potato and pasta salads, cream-based soups, and custard or cream pies) provide an environment in which bacteria thrive and multiply. Contrary to popular opinion, however, mayonnaise does not make a food more risky; in fact, it’s just the opposite. The acidity of mayonnaise helps protect form bacterial growth.
Fruits and vegetables such as spinach, lettuce, tomatoes, sprouts, and melons and other produce can cause foodborne illness if contaminated when grown, harvested, processed, stored, or otherwise handled. It’s not uncommon for produce to cause illness when it’s washed with water that has been contaminated by human sewage or animal manure. Because many of these foods are eaten raw, there is no chance to kill the microorganisms if present. Thorough washing is your only defense.
Symptoms
Usually, foodborne illnesses that strike otherwise healthy people cause milk symptoms, including diarrhea, nausea, stomach cramps, and fever.
The types, onset, and duration of symptoms of foodborne illness vary depending on the cause of the illness and other factors. In most cases, symptoms occur within several hours or a few days, but symptoms can occur weeks or even months after exposure to a disease0causing microorganism. Some symptoms are milk and last several hours to a few days, whereas others are more severe and last for weeks or even months. And sometimes, consuming tainted foods or beverages can cause other severe infections and, in some cases, even death. The CDC estimates that foodborne illnesses are responsible for 325,000 hospitalizations and 5,00 deaths in the United States each year.
Who Is at Risk
Although anyone can develop foodborne illnesses, some segments of the population are more susceptible and can suffer more pronounced or severe consequences from them. Often, their age or stage of life, a medical condition, or their health status has resulted in a weakened or underdeveloped immune system that impairs their ability to fight off harmful pathogens. Those at greatest risk for foodborne illnesses include
• Infants and young children
• Older people
• Pregnant women and their unborn fetuses
• Those with HIV infection
• Those with diabetes or cancer
• Those on steroid therapy for asthma, arthritis, or other conditions
• Those with alcoholism
• Those with liver or kidney disease
• Those with hemochromatosis
• Those with stomach problems (including low stomach acid because of chronic antacid use or a history of stomach surgery)
Foodborne illness is an infectious or toxic disease that occurs after consuming contaminated food.
A food intolerance is a reaction to food that involves the digestive system but not the immune system (as in a true food allergy). It occurs when a food component irritates the digestive system or when it cannot be properly digested or broken down in the body.
Microorganisms or microbes are extremely small organisms such as bacteria and fungi.
Pathogens are microorganisms including viruses, bacteria, and fungi that contribute to the development of disease.
Hemochromatosis is an inherited blood disorder that causes the body to retain excess amounts of the mineral iron; over time, a buildup of iron in the body can cause conditions including heart failure, liver cancer, or cirrhosis of the liver. It is more likely to cause serious problems in men and is easily detected through blood tests.
Most people who develop foodborne illnesses don’t report them, perhaps because they don’t realize their symptoms came from something they ate or drink. The Centers for Disease control (CDC) estimates that 76 million cases of foodborne diseases occur each year in the United States.
Although any food or beverage can become contaminated, some of the usual suspects include the following: animal proteins, moist foods, and raw produce.
Protein-rich animal foods, including meat, poultry, fish, and seafood (especially when consume raw or undercooked), are often involved in outbreaks of foodborne illness. During processing, animals’ intestinal contents, which harbor microorganisms, can come into contact with carcasses and contaminate them. Also, the protein found in animal foods is broken down into amino acids; some bacteria use these as a nutrient source.
Moist foods that are creamy or made with eggs (including potato and pasta salads, cream-based soups, and custard or cream pies) provide an environment in which bacteria thrive and multiply. Contrary to popular opinion, however, mayonnaise does not make a food more risky; in fact, it’s just the opposite. The acidity of mayonnaise helps protect form bacterial growth.
Fruits and vegetables such as spinach, lettuce, tomatoes, sprouts, and melons and other produce can cause foodborne illness if contaminated when grown, harvested, processed, stored, or otherwise handled. It’s not uncommon for produce to cause illness when it’s washed with water that has been contaminated by human sewage or animal manure. Because many of these foods are eaten raw, there is no chance to kill the microorganisms if present. Thorough washing is your only defense.
Symptoms
Usually, foodborne illnesses that strike otherwise healthy people cause milk symptoms, including diarrhea, nausea, stomach cramps, and fever.
The types, onset, and duration of symptoms of foodborne illness vary depending on the cause of the illness and other factors. In most cases, symptoms occur within several hours or a few days, but symptoms can occur weeks or even months after exposure to a disease0causing microorganism. Some symptoms are milk and last several hours to a few days, whereas others are more severe and last for weeks or even months. And sometimes, consuming tainted foods or beverages can cause other severe infections and, in some cases, even death. The CDC estimates that foodborne illnesses are responsible for 325,000 hospitalizations and 5,00 deaths in the United States each year.
Who Is at Risk
Although anyone can develop foodborne illnesses, some segments of the population are more susceptible and can suffer more pronounced or severe consequences from them. Often, their age or stage of life, a medical condition, or their health status has resulted in a weakened or underdeveloped immune system that impairs their ability to fight off harmful pathogens. Those at greatest risk for foodborne illnesses include
• Infants and young children
• Older people
• Pregnant women and their unborn fetuses
• Those with HIV infection
• Those with diabetes or cancer
• Those on steroid therapy for asthma, arthritis, or other conditions
• Those with alcoholism
• Those with liver or kidney disease
• Those with hemochromatosis
• Those with stomach problems (including low stomach acid because of chronic antacid use or a history of stomach surgery)
Foodborne illness is an infectious or toxic disease that occurs after consuming contaminated food.
A food intolerance is a reaction to food that involves the digestive system but not the immune system (as in a true food allergy). It occurs when a food component irritates the digestive system or when it cannot be properly digested or broken down in the body.
Microorganisms or microbes are extremely small organisms such as bacteria and fungi.
Pathogens are microorganisms including viruses, bacteria, and fungi that contribute to the development of disease.
Hemochromatosis is an inherited blood disorder that causes the body to retain excess amounts of the mineral iron; over time, a buildup of iron in the body can cause conditions including heart failure, liver cancer, or cirrhosis of the liver. It is more likely to cause serious problems in men and is easily detected through blood tests.
Thursday, August 19, 2010
Food Additive Sensitivities
Food additives are ingredients added to foods to preserve flavor, enhance texture, provide color, maintain or improve their safety, or improve or preserve their nutritional value. Food additives include any and all substances used to produce, process, treat, package, transport, or store foods.
Thousands of ingredients are legally added to foods, and the FDA has created a database called “Everything Added to Food in the United States” that lists 3,000 ingredients that have been approved as food additives by the FDA or that are listed as generally recognized as safe (GRAS).
All food additives must be considered safe at their intended level of use before they can be added to foods, and are subjected to ongoing safety reviews. They must also meet Good Manufacturing Practices (GMP) that limit amounts of a food or color additive that can be used to the amount needed to achieve the desired effect.
Monosodium Glutamate
Monosodium glutamate (MSG) is a salt of the amino acid glutamic acid. It’s used as a flavor enhancer and is found in a variety of foods including processed foods such as canned vegetables, canned tuna, salad dressings, and many frozen foods and in many restaurant foods including Chinese food. Glutamate is also found naturally in some of foods (including tomatoes and Parmesan cheese), although no adverse symptoms have been reported from consumption of these foods according to the Centers for Science in the Public Interest (CSPI).
The FDA and the Federation of American Societies for Experimental Biology have reviewed the scientific data on possible adverse reactions that can occur in response to glutamate. Although most people can safely consume MSG, a GRAS substance, a small number of people can experience negative side effects quickly after consuming MSG-containing foods. Symptoms can include …
• Flushing
• Warm sensations in the back of the neck for forearms
• Headache
• Nausea
• Chest discomfort
• Feelings of detachment
Those who think they are sensitive to MSG and those who follow low-sodium diets for hypertension or other diseases or conditions should avoid MSG. It will be listed on the ingredient list as “monosodium glutamate”; glutamate can also be found in “hydrolyzed protein” or “natural flavorings”. If in doubt, you can call the food manufacturer to see whether the product contains MSG.
Sulfites
Sulfites are preservatives used primarily as an antioxidant in a variety of foods to prevent browning and to maintain the color of foods such as dried fruits, “fresh” shrimp, golden raisins, and processed potatoes. They’re used to inhibit the growth of bacteria in fermented foods such as wine and can be added to medications to increased shelf life.
Although most people can safely consume sulfites, the FDA acknowledges that about 1 of every 100 people in the United States, especially those with asthma, is sensitive to these additives. Sulfite-containing foods give off a gas called sulfur dioxide. When a person with asthma eats such foods, she inhales the gas, which irritates and constricts her lungs, making breathing very difficult.
Sulfite ingestion can cause the following symptoms in those who are sensitive:
• Anaphylactic shock
• Hives
• Angioedema (swelling beneath the skin)
• Nausea
• Abdominal pain
• Diarrhea
• Seizures
Since 1996, the FDA has prohibited sulfite use on fresh produce sold or served raw to consumers. Although still used in a variety of processed foods, sulfites must be listed on food labels. If you see any of the following terms in an ingredient list, it means the produce contains sulfites:
• Sulfur dioxide
• Sodium sulfite
• Sodium or potassium bisulfate
• Sodium or potassium metabisulfite
FD&C Yellow #5
FD&C Yellow 5, also known as tartrazine, is a widely used synthetic additive that colors beverages, gelatin dessert, candy, baked goods, ice creams, custards, and some medications. Although the FDA regulates color additives to ensure they are safe to consume, a very small proportion of the U.S. population (about 0.1-0.1 percent) is sensitive to this food dye, especially those with asthma, those sensitive to aspirin, and those who take aspirin regularly.
Individuals with this sensitivity can experience symptoms such as the following:
• Hives
• Purpura (purple skin bruising)
• Anaphylaxis or anaphylactic shock
Thousands of ingredients are legally added to foods, and the FDA has created a database called “Everything Added to Food in the United States” that lists 3,000 ingredients that have been approved as food additives by the FDA or that are listed as generally recognized as safe (GRAS).
All food additives must be considered safe at their intended level of use before they can be added to foods, and are subjected to ongoing safety reviews. They must also meet Good Manufacturing Practices (GMP) that limit amounts of a food or color additive that can be used to the amount needed to achieve the desired effect.
Monosodium Glutamate
Monosodium glutamate (MSG) is a salt of the amino acid glutamic acid. It’s used as a flavor enhancer and is found in a variety of foods including processed foods such as canned vegetables, canned tuna, salad dressings, and many frozen foods and in many restaurant foods including Chinese food. Glutamate is also found naturally in some of foods (including tomatoes and Parmesan cheese), although no adverse symptoms have been reported from consumption of these foods according to the Centers for Science in the Public Interest (CSPI).
The FDA and the Federation of American Societies for Experimental Biology have reviewed the scientific data on possible adverse reactions that can occur in response to glutamate. Although most people can safely consume MSG, a GRAS substance, a small number of people can experience negative side effects quickly after consuming MSG-containing foods. Symptoms can include …
• Flushing
• Warm sensations in the back of the neck for forearms
• Headache
• Nausea
• Chest discomfort
• Feelings of detachment
Those who think they are sensitive to MSG and those who follow low-sodium diets for hypertension or other diseases or conditions should avoid MSG. It will be listed on the ingredient list as “monosodium glutamate”; glutamate can also be found in “hydrolyzed protein” or “natural flavorings”. If in doubt, you can call the food manufacturer to see whether the product contains MSG.
Sulfites
Sulfites are preservatives used primarily as an antioxidant in a variety of foods to prevent browning and to maintain the color of foods such as dried fruits, “fresh” shrimp, golden raisins, and processed potatoes. They’re used to inhibit the growth of bacteria in fermented foods such as wine and can be added to medications to increased shelf life.
Although most people can safely consume sulfites, the FDA acknowledges that about 1 of every 100 people in the United States, especially those with asthma, is sensitive to these additives. Sulfite-containing foods give off a gas called sulfur dioxide. When a person with asthma eats such foods, she inhales the gas, which irritates and constricts her lungs, making breathing very difficult.
Sulfite ingestion can cause the following symptoms in those who are sensitive:
• Anaphylactic shock
• Hives
• Angioedema (swelling beneath the skin)
• Nausea
• Abdominal pain
• Diarrhea
• Seizures
Since 1996, the FDA has prohibited sulfite use on fresh produce sold or served raw to consumers. Although still used in a variety of processed foods, sulfites must be listed on food labels. If you see any of the following terms in an ingredient list, it means the produce contains sulfites:
• Sulfur dioxide
• Sodium sulfite
• Sodium or potassium bisulfate
• Sodium or potassium metabisulfite
FD&C Yellow #5
FD&C Yellow 5, also known as tartrazine, is a widely used synthetic additive that colors beverages, gelatin dessert, candy, baked goods, ice creams, custards, and some medications. Although the FDA regulates color additives to ensure they are safe to consume, a very small proportion of the U.S. population (about 0.1-0.1 percent) is sensitive to this food dye, especially those with asthma, those sensitive to aspirin, and those who take aspirin regularly.
Individuals with this sensitivity can experience symptoms such as the following:
• Hives
• Purpura (purple skin bruising)
• Anaphylaxis or anaphylactic shock
Tuesday, August 17, 2010
Metabolic Syndrome
Metabolic syndrome, also known as insulin resistance syndrome, occurs when an individual has a cluster of conditions (such as hypertension and measurements (such as large waist size) that substantially increase his risk for cardiovascular diseases (including coronary heart disease, heart attack, and stroke) and diabetes.
An estimated 50 million Americans have metabolic syndrome. Several genetic, environmental, and lifestyle factors interact to create metabolic syndrome in individuals. Most at risk include those who
• Are overweight – have a body mass index (BMI) of >25 and/or have abdominal obesity
• Engage in little physical activity
• Have been diagnosed with hypertension, cardiovascular disease, or polycystic ovary syndrome (PCOS)
• Have a family history of type 2 diabetes or have a personal history of gestational diabetes
• Are Hispanic or Asian
Criteria Used to Diagnose
Although there is no standard diagnosis for metabolic syndrome, the American Heart Associate (AHA) and the National Heart, Lung, and Blood Institute adopted the criteria proposed by the National Cholesterol Education Program (NCEP) and identify metabolic syndrome in those who meet at least three of the following criteria:
• Elevated waist circumference or abdominal obesity - >= 40 inches in men or >=35 in women (>-32 inches in Asian women)
• High triglycerides – 150 mg/dL or higher or if taking medication to treat high triglycerides
• Low HDL cholesterol - < 40 mg/dL in men and <50 mg/dL in women or if taking medicine to raise HDL cholesterol • Elevated blood pressure – systolic (top number) >= 130 and/or diastolic (bottom number) of >= 85 mmHg or taking medicine to lower blood pressure
• Elevated fasting blood glucose levels - >=100 md/dL
Diet and Lifestyle Prevention Recommendations
Many nutrition and lifestyle strategies used to optimize health and prevent cardiovascular disease, hypertension, and diabetes can also be used to prevent or treat metabolic syndrome and associated diseases and conditions. These include
• Weight loss if overweight, especially if you have abdominal obesity.
• Engaging in regular, consistent exercise.
• Consuming a dietary pattern consistent with MyPyramid that emphasizes fruits, vegetables, whole grains, low-fat dairy foods, fish, legumes, nuts and seeds, and healthy oils and minimizes added sugars and solid fats. It should also be rich in fiber and other key nutrients and low in saturated and trans fats, dietary cholesterol, and sodium. A Mediterranean-type diet that emphasizes plant foods and foods rich in monounsaturated fats (such as olive oil and avocados) is also a healthful option.
• Quitting smoking, if you are able to successfully stop smoking, make an effort to prevent weight gain by eating healthfully and engaging in regular physical activity.
• Getting annual check-ups with a physician to determine if you have any risk factors associated with metabolic syndrome.
Following are some specific strategies to help you improve HDL cholesterol and triglyceride levels as well as blood pressure (and therefore reduce your risk for metabolic syndrome and other diet-related diseases and conditions).
You can raise HDL or “good” cholesterol levels by:
• Losing weight
• Increasing aerobic exercise
• Emphasizing foods rich in monounsaturated and polyunsaturated fats over those rich in saturated and trans fats
• Quitting smoking
• Drinking moderately (having up to one drink a day for women and up to two drinks a day for men) if you already drink
Lowering Triglycerides
You can lower your blood triglyceride level by:
• Taking 2-4 grams of fish oil supplements (in capsule form); be sure to discuss this with your physician first
• Emphasizing foods rich in monounsaturated and polyunsaturated fats over those rich in saturated and trans fats
• Replacing refined grains with whole grains and reducing your intake of foods and beverages rich in simple sugars and low in nutrients (such as soda and candy)
• Avoiding alcohol
• Avoiding cigarette smoking
You can lower your blood pressure by:
• Losing weight
• Reducing sodium intake
• Increasing potassium intake
Polycystic ovary syndrome (PCOS) is a condition (possibly inherited) that involves menstrual irregularities and elevated levels of androgens (male hormones) in women with no other diseases. Symptoms can include multiple ovarian cysts, amenorrhea, failure of ovaries to release eggs (anovulation), excess body hair, a high rate of miscarriage, and/or infertility.
An estimated 50 million Americans have metabolic syndrome. Several genetic, environmental, and lifestyle factors interact to create metabolic syndrome in individuals. Most at risk include those who
• Are overweight – have a body mass index (BMI) of >25 and/or have abdominal obesity
• Engage in little physical activity
• Have been diagnosed with hypertension, cardiovascular disease, or polycystic ovary syndrome (PCOS)
• Have a family history of type 2 diabetes or have a personal history of gestational diabetes
• Are Hispanic or Asian
Criteria Used to Diagnose
Although there is no standard diagnosis for metabolic syndrome, the American Heart Associate (AHA) and the National Heart, Lung, and Blood Institute adopted the criteria proposed by the National Cholesterol Education Program (NCEP) and identify metabolic syndrome in those who meet at least three of the following criteria:
• Elevated waist circumference or abdominal obesity - >= 40 inches in men or >=35 in women (>-32 inches in Asian women)
• High triglycerides – 150 mg/dL or higher or if taking medication to treat high triglycerides
• Low HDL cholesterol - < 40 mg/dL in men and <50 mg/dL in women or if taking medicine to raise HDL cholesterol • Elevated blood pressure – systolic (top number) >= 130 and/or diastolic (bottom number) of >= 85 mmHg or taking medicine to lower blood pressure
• Elevated fasting blood glucose levels - >=100 md/dL
Diet and Lifestyle Prevention Recommendations
Many nutrition and lifestyle strategies used to optimize health and prevent cardiovascular disease, hypertension, and diabetes can also be used to prevent or treat metabolic syndrome and associated diseases and conditions. These include
• Weight loss if overweight, especially if you have abdominal obesity.
• Engaging in regular, consistent exercise.
• Consuming a dietary pattern consistent with MyPyramid that emphasizes fruits, vegetables, whole grains, low-fat dairy foods, fish, legumes, nuts and seeds, and healthy oils and minimizes added sugars and solid fats. It should also be rich in fiber and other key nutrients and low in saturated and trans fats, dietary cholesterol, and sodium. A Mediterranean-type diet that emphasizes plant foods and foods rich in monounsaturated fats (such as olive oil and avocados) is also a healthful option.
• Quitting smoking, if you are able to successfully stop smoking, make an effort to prevent weight gain by eating healthfully and engaging in regular physical activity.
• Getting annual check-ups with a physician to determine if you have any risk factors associated with metabolic syndrome.
Following are some specific strategies to help you improve HDL cholesterol and triglyceride levels as well as blood pressure (and therefore reduce your risk for metabolic syndrome and other diet-related diseases and conditions).
You can raise HDL or “good” cholesterol levels by:
• Losing weight
• Increasing aerobic exercise
• Emphasizing foods rich in monounsaturated and polyunsaturated fats over those rich in saturated and trans fats
• Quitting smoking
• Drinking moderately (having up to one drink a day for women and up to two drinks a day for men) if you already drink
Lowering Triglycerides
You can lower your blood triglyceride level by:
• Taking 2-4 grams of fish oil supplements (in capsule form); be sure to discuss this with your physician first
• Emphasizing foods rich in monounsaturated and polyunsaturated fats over those rich in saturated and trans fats
• Replacing refined grains with whole grains and reducing your intake of foods and beverages rich in simple sugars and low in nutrients (such as soda and candy)
• Avoiding alcohol
• Avoiding cigarette smoking
You can lower your blood pressure by:
• Losing weight
• Reducing sodium intake
• Increasing potassium intake
Polycystic ovary syndrome (PCOS) is a condition (possibly inherited) that involves menstrual irregularities and elevated levels of androgens (male hormones) in women with no other diseases. Symptoms can include multiple ovarian cysts, amenorrhea, failure of ovaries to release eggs (anovulation), excess body hair, a high rate of miscarriage, and/or infertility.
Thursday, August 12, 2010
Cancer
Cancer is the general term used to describe diseases in which cells that control growth and normal body functions become damaged and divide without control and invade other body tissues. Normally, the body creates new cells to replace old ones that die. Sometimes, new cells grow when you don’t need them and old cells don’t die. These extra cells can create a mass called a tumor. Tumors can be benign (noncancerous) or malignant (cancerous). Sometimes cancer spreads from one part of the body to another in a condition called metastasis.
According to the National Cancer Institute (NCI), approximately 10.7 million Americans were living with cancer in 2005 (the most recent year that provided good estimates of this information). The American Cancer Society (ACS) estimated that in 2008, more than 1.4 million new cancer cases were expected to be diagnosed. Although there are more than 100 types of cancer, the most prevalent in the United States include, from most to least, the following:
• Breast cancer
• Prostate cancer
• Colon and rectal cancer
• Melanoma of skin
• Urinary bladder
• Endometrial cancer and uterine sarcoma
Although all cancers involve malfuncitons of genes involved in cell growth and division, only 5 percent of all cases are inherited; most cancers result from damage or mutation of genes caused by individual factors or the interaction of several factors. According to the NCI, the most common nongenetic risk factors for cancer include
• Aging
• Tobacco use
• Exposure to ultraviolet rays from the sun and other sources
• Ionizing radiation (from x-rays and other sources)
• Certain chemicals, biological agents and other substances
• Some viruses and bacteria
• Certain hormones
• Drinking more than two alcoholic beverages every day for many years
• Poor diet, lack of physical activity, or being overweight
Diet and Lifestyle Prevention Recommendations
Like many disease, cancer is caused by a combination of genetic, environmental and lifestyle factors, making its prevention a challenge. Nevertheless, the ACS estimates that making healthful dietary and lifestyle changes can prevent up to one third of all cancers. Several government and other organizations (including the ACS, the NCI, and others) have developed dietary and lifestyle recommendations and guidelines to help Americans substantially reduce their risks for developing cancer. These recommendations include the following:
• Achieving and maintaining a healthier or healthy weight (and avoiding unhealthy weight gain throughout life) by balancing calorie intake with physical activity.
• Adopting a physical active lifestyle that includes regular exercise.
• Eating a variety of healthful foods, especially plant foods.
• Choosing whole grains over refined grains and foods made with added sugars.
• Limiting consumption of processed and red meats; they contain nitrates and other carcinogens.
• If you drink alcoholic beverages, limiting intake. Alcohol is an established cause of cancers of the mouth, pharynx, larynx, esophagus, and liver and can also play a role in best and colorectal cancer.
Genes are basic units of heredity (transmission of genes from parent to child) made of deoxyribonucleic acid (DNA).
Nitrates are preservatives that add flavor and color to cured meats such as hot dogs and bacon.
Carcinogens are substances that cause cancer.
According to the National Cancer Institute (NCI), approximately 10.7 million Americans were living with cancer in 2005 (the most recent year that provided good estimates of this information). The American Cancer Society (ACS) estimated that in 2008, more than 1.4 million new cancer cases were expected to be diagnosed. Although there are more than 100 types of cancer, the most prevalent in the United States include, from most to least, the following:
• Breast cancer
• Prostate cancer
• Colon and rectal cancer
• Melanoma of skin
• Urinary bladder
• Endometrial cancer and uterine sarcoma
Although all cancers involve malfuncitons of genes involved in cell growth and division, only 5 percent of all cases are inherited; most cancers result from damage or mutation of genes caused by individual factors or the interaction of several factors. According to the NCI, the most common nongenetic risk factors for cancer include
• Aging
• Tobacco use
• Exposure to ultraviolet rays from the sun and other sources
• Ionizing radiation (from x-rays and other sources)
• Certain chemicals, biological agents and other substances
• Some viruses and bacteria
• Certain hormones
• Drinking more than two alcoholic beverages every day for many years
• Poor diet, lack of physical activity, or being overweight
Diet and Lifestyle Prevention Recommendations
Like many disease, cancer is caused by a combination of genetic, environmental and lifestyle factors, making its prevention a challenge. Nevertheless, the ACS estimates that making healthful dietary and lifestyle changes can prevent up to one third of all cancers. Several government and other organizations (including the ACS, the NCI, and others) have developed dietary and lifestyle recommendations and guidelines to help Americans substantially reduce their risks for developing cancer. These recommendations include the following:
• Achieving and maintaining a healthier or healthy weight (and avoiding unhealthy weight gain throughout life) by balancing calorie intake with physical activity.
• Adopting a physical active lifestyle that includes regular exercise.
• Eating a variety of healthful foods, especially plant foods.
• Choosing whole grains over refined grains and foods made with added sugars.
• Limiting consumption of processed and red meats; they contain nitrates and other carcinogens.
• If you drink alcoholic beverages, limiting intake. Alcohol is an established cause of cancers of the mouth, pharynx, larynx, esophagus, and liver and can also play a role in best and colorectal cancer.
Genes are basic units of heredity (transmission of genes from parent to child) made of deoxyribonucleic acid (DNA).
Nitrates are preservatives that add flavor and color to cured meats such as hot dogs and bacon.
Carcinogens are substances that cause cancer.
Monday, August 9, 2010
Meat and Beans
Foods in the Meat and Beans category include meats, poultry, fish, eggs, nuts and seeds, and legumes (beans and peas). These foods provide a variety of key nutrients such as protein, B vitamins (including niacin, thiamin, riboflavin, and vitamin B6) and vitamin E and the minerals iron, zinc, and magnesium.
Because some foods in the Meat and Beans category, especially meat and poultry, are high in total fat, saturated fat, or cholesterol, MyPyramid urges Americans to consume these foods in lean, or low-fat forms (for example, skinless white meat chicken instead of dark meat chicken with the skin on) to minimize saturated fat and cholesterol.
myPyramid recommends from two to seven one-ounce equivalent servings of Meat and Beans each day depending on your individual calorie needs.
The following count as a 1-ounce equivalent of meat or beans (about 55 calories):
• 1 ounce lean meat
• 1 ounce lean poultry
• 1 ounce fish
• 1 egg
• ¼ cup legumes (beans, peas, and tofu)
• ½ ounce nuts and seeds
Nuts, seeds and nut butters also contain natural oils, which is why they count in the Oil food category as well. Here’s how to count some of the nuts, seeds, and nut butters you consume in your meal plan:
• ½ ounce nuts or seeds (about 14 peanuts, 9 cashews, or 12 almonds) count as 1 Meat and Beans equivalent and 1.5 teaspoons Oil equivalent
• 1 tablespoon peanut butter counts as 1 Meat and Beans and 2 teaspoons Oil
• ½ ounce hazelnuts (about 10) counts as 1 Meat and Beans equivalent and 2 teaspoons Oil equivalent
Because nuts, seeds, and nut butters are energy-dense, it’s important to watch portion size to maximize the health benefits and stay within your recommended daily calories.
Weekly Recommended Amounts
Above and beyond its daily recommendations for the Meat and Beans category, MyPyramid makes a minimum weekly recommendation for the intake of legumes (beans and peas) to help Americans reap the many health benefits associated with their intake. Because legumes are energy-dense (they contain about 230 calories per cup), it’s important to keep portions small so you don’t overconsume calories.
Energy-dense foods contain a lot of calories for a relatively small portion size.
Milk
Milk, yogurt, cheese, and other dairy foods count in the Milk food category in MyPyramid. These foods are important vehicles for high-quality protein and are excellent sources of the minerals calcium and potassium and of vitamin D (added through fortification). They also contain vitamin A, some B vitamins (including riboflavin, niacin, and vitamin B12), and the minerals phosphorus and magnesium.
There are many low-fat and nonfat milk products to choose from, but Americans consume a lot of full-fat dairy products like whole milk and cheese. Although small amounts of high-fat dairy foods can certainly fit into a healthful diet, too much can contribute too much total fat, saturated fat, and cholesterol; this ca promote weight gain and increase the risk of hear disease and other health conditions.
Consuming low-fat dairy foods in place of higher-fat dairy foods can reduce your calorie, total fat, and saturated fat intake. And because of the protein they contain, dairy products can help you feel full.
Daily Recommended Intakes
MyPyramid encourages Americans aged 2 and above to consume nonfat or low-fat milk, yogurt, and cheese to maximize nutrients and minimize total fat and saturated fat intake. To fight childhood obesity and promote heart health, the American Academy of Pediatrics (AAP) recently recommended reduced-fat milk instead of whole milk for children between the age of 12 months and 2 years who are at risk of becoming overweight or have a family history of obesity, high cholesterol, or heart disease. The AAP continues to recommend a transition to low-fat and nonfat milk and dairy products from age 2 on.
MyPyramid recommends from two to three one-cup equivalents of milk depending on your daily calorie intake.
With the exception of skim milk, which contains about 80 calories per cup, all other milk, yogurt, and cheese options count as Milk + Discretionary Calories.
If you don’t’ consume dairy foods because you don’t’ like the taste, avoid all animal foods, or have lactose intolerance, it will be more challenging to obtain adequate calcium (not to mention other key nutrients such as vitamin D) in your diet. But turn to fortified ready-to-eat cereals, fortified orange juice, fish (such as canned sardines and pink salmon, eaten with bones), beans (including soybeans and white beans), soy foods (such as tofu or soy milk processed with calcium), and dark greens (such as spinach, kale, broccoli, and okra) since they’re good nondairy sources of calcium.
Lactose intolerance is a condition in which a person lacks the enzyme lactase; this enzyme is needed in the small intestine to digest lactose, the sugar found in milk and other dairy products.
USANA Vitamins Fibergy® Drink Mix – USANA Almond Crème and gluten-free† Peach Mango Fibergy are great-tasting ways to get at least 12 grams of fiber from multiple sources in a single serving
Because some foods in the Meat and Beans category, especially meat and poultry, are high in total fat, saturated fat, or cholesterol, MyPyramid urges Americans to consume these foods in lean, or low-fat forms (for example, skinless white meat chicken instead of dark meat chicken with the skin on) to minimize saturated fat and cholesterol.
myPyramid recommends from two to seven one-ounce equivalent servings of Meat and Beans each day depending on your individual calorie needs.
The following count as a 1-ounce equivalent of meat or beans (about 55 calories):
• 1 ounce lean meat
• 1 ounce lean poultry
• 1 ounce fish
• 1 egg
• ¼ cup legumes (beans, peas, and tofu)
• ½ ounce nuts and seeds
Nuts, seeds and nut butters also contain natural oils, which is why they count in the Oil food category as well. Here’s how to count some of the nuts, seeds, and nut butters you consume in your meal plan:
• ½ ounce nuts or seeds (about 14 peanuts, 9 cashews, or 12 almonds) count as 1 Meat and Beans equivalent and 1.5 teaspoons Oil equivalent
• 1 tablespoon peanut butter counts as 1 Meat and Beans and 2 teaspoons Oil
• ½ ounce hazelnuts (about 10) counts as 1 Meat and Beans equivalent and 2 teaspoons Oil equivalent
Because nuts, seeds, and nut butters are energy-dense, it’s important to watch portion size to maximize the health benefits and stay within your recommended daily calories.
Weekly Recommended Amounts
Above and beyond its daily recommendations for the Meat and Beans category, MyPyramid makes a minimum weekly recommendation for the intake of legumes (beans and peas) to help Americans reap the many health benefits associated with their intake. Because legumes are energy-dense (they contain about 230 calories per cup), it’s important to keep portions small so you don’t overconsume calories.
Energy-dense foods contain a lot of calories for a relatively small portion size.
Milk
Milk, yogurt, cheese, and other dairy foods count in the Milk food category in MyPyramid. These foods are important vehicles for high-quality protein and are excellent sources of the minerals calcium and potassium and of vitamin D (added through fortification). They also contain vitamin A, some B vitamins (including riboflavin, niacin, and vitamin B12), and the minerals phosphorus and magnesium.
There are many low-fat and nonfat milk products to choose from, but Americans consume a lot of full-fat dairy products like whole milk and cheese. Although small amounts of high-fat dairy foods can certainly fit into a healthful diet, too much can contribute too much total fat, saturated fat, and cholesterol; this ca promote weight gain and increase the risk of hear disease and other health conditions.
Consuming low-fat dairy foods in place of higher-fat dairy foods can reduce your calorie, total fat, and saturated fat intake. And because of the protein they contain, dairy products can help you feel full.
Daily Recommended Intakes
MyPyramid encourages Americans aged 2 and above to consume nonfat or low-fat milk, yogurt, and cheese to maximize nutrients and minimize total fat and saturated fat intake. To fight childhood obesity and promote heart health, the American Academy of Pediatrics (AAP) recently recommended reduced-fat milk instead of whole milk for children between the age of 12 months and 2 years who are at risk of becoming overweight or have a family history of obesity, high cholesterol, or heart disease. The AAP continues to recommend a transition to low-fat and nonfat milk and dairy products from age 2 on.
MyPyramid recommends from two to three one-cup equivalents of milk depending on your daily calorie intake.
With the exception of skim milk, which contains about 80 calories per cup, all other milk, yogurt, and cheese options count as Milk + Discretionary Calories.
If you don’t’ consume dairy foods because you don’t’ like the taste, avoid all animal foods, or have lactose intolerance, it will be more challenging to obtain adequate calcium (not to mention other key nutrients such as vitamin D) in your diet. But turn to fortified ready-to-eat cereals, fortified orange juice, fish (such as canned sardines and pink salmon, eaten with bones), beans (including soybeans and white beans), soy foods (such as tofu or soy milk processed with calcium), and dark greens (such as spinach, kale, broccoli, and okra) since they’re good nondairy sources of calcium.
Lactose intolerance is a condition in which a person lacks the enzyme lactase; this enzyme is needed in the small intestine to digest lactose, the sugar found in milk and other dairy products.
USANA Vitamins Fibergy® Drink Mix – USANA Almond Crème and gluten-free† Peach Mango Fibergy are great-tasting ways to get at least 12 grams of fiber from multiple sources in a single serving
Wednesday, August 4, 2010
Animal Sources of Protein
Animal foods such as meats, poultry, fish, eggs, and dairy foods supply the body with its best sources of high-quality or complete proteins. They contain all the essential amino acids needed by the body to create proteins that perform vital functions.
Dietary animal protein also provides the body with several vital nutrients, including vitamin B12, folate, biotin, and iron.
Some types of fish are excellent sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential fats that support brain function and normal growth and development.
Dairy foods including milk, yogurt, and cheese provide the body with key nutrients such as calcium, vitamins, phosphorus, and vitamin D.
Animal sources of protein, including fatty meats, whole-milk dairy products, and eggs, are energy-dense and provide a lot of calories in relatively small portions. They’re also high in fat – especially saturated fat – and cholesterol. Too much saturated fat and cholesterol in the diet promotes heart disease. Too many calories from any source can promote weight gain, which also contributes to increased disease risk.
Choosing appropriate amounts of meat, poultry, fish, milk, and other dairy foods in lean or low-ft forms as recommended by the USDA’s MyPyramid can help you reap the full nutritional benefits these foods provide and at the same time minimize harmful saturated ft and dietary cholesterol.
Complete proteins, also known as high-quality proteins, provide the body with enough of all the essential amino acids (amino acids that need to be provided by dietary sources) to meet the body’s needs; these amino acids are then used to make proteins that perform vital functions in the body.
Dietary animal protein also provides the body with several vital nutrients, including vitamin B12, folate, biotin, and iron.
Some types of fish are excellent sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential fats that support brain function and normal growth and development.
Dairy foods including milk, yogurt, and cheese provide the body with key nutrients such as calcium, vitamins, phosphorus, and vitamin D.
Animal sources of protein, including fatty meats, whole-milk dairy products, and eggs, are energy-dense and provide a lot of calories in relatively small portions. They’re also high in fat – especially saturated fat – and cholesterol. Too much saturated fat and cholesterol in the diet promotes heart disease. Too many calories from any source can promote weight gain, which also contributes to increased disease risk.
Choosing appropriate amounts of meat, poultry, fish, milk, and other dairy foods in lean or low-ft forms as recommended by the USDA’s MyPyramid can help you reap the full nutritional benefits these foods provide and at the same time minimize harmful saturated ft and dietary cholesterol.
Complete proteins, also known as high-quality proteins, provide the body with enough of all the essential amino acids (amino acids that need to be provided by dietary sources) to meet the body’s needs; these amino acids are then used to make proteins that perform vital functions in the body.
Amino Acids
Amino acids are often referred to as the building blocks of proteins. There are 20 amino acids that link together in thousands of ways to form thousand of unique proteins, each with specific functions and roles in the body. When you consume protein-rich foods, the digestive juices in your stomach and intestine break down the protein into amino acids, which are then used to preserve muscles, bones, and organs, and perform other vital functions.
Nonessential vs Essential Amino Acids
Eleven amino acids are nonessential; they’re made inside the body in a large enough quantity to meet the body’s needs. Nine amino acids are essential because the body can’t make enough to meet its needs.
If you have a rare genetic disorder such as Phenylketonuria (PKU), certain metabolic problems, or experience a trauma or critical illness, your body might not be able to make any or enough of the nonessential amino acids it can normally create.
Animal and plant sources of protein vary in their amino acid content. Animal sources of protein are considered complete proteins because they contain all the essential amino acids. On the other hand, most plant sources of protein are considered incomplete proteins because they lack one or more essential amino acids; soybeans are the exception and contain all the essential amino acids. Different plant proteins with different amino acid profiles can be consumed over the course of the day (and not necessarily at each meal as was once believed) to provide the body with more complete, high-quality proteins that can then perform their many vital functions.
People who are vegans rely on plant foods and consume no animal foods, so they need to consume a variety of plant foods such as soybean products (such as tofu or soy milk), often each day, to get enough essential amino acids.
Phenylketonuria (PKU) is an inherited disorder caused by a lack or deficiency of the enzyme that converts phenylalanine (an essential amino acid) to tyrosine (a nonessential amino acid).
Nonessential vs Essential Amino Acids
Eleven amino acids are nonessential; they’re made inside the body in a large enough quantity to meet the body’s needs. Nine amino acids are essential because the body can’t make enough to meet its needs.
If you have a rare genetic disorder such as Phenylketonuria (PKU), certain metabolic problems, or experience a trauma or critical illness, your body might not be able to make any or enough of the nonessential amino acids it can normally create.
Animal and plant sources of protein vary in their amino acid content. Animal sources of protein are considered complete proteins because they contain all the essential amino acids. On the other hand, most plant sources of protein are considered incomplete proteins because they lack one or more essential amino acids; soybeans are the exception and contain all the essential amino acids. Different plant proteins with different amino acid profiles can be consumed over the course of the day (and not necessarily at each meal as was once believed) to provide the body with more complete, high-quality proteins that can then perform their many vital functions.
People who are vegans rely on plant foods and consume no animal foods, so they need to consume a variety of plant foods such as soybean products (such as tofu or soy milk), often each day, to get enough essential amino acids.
Phenylketonuria (PKU) is an inherited disorder caused by a lack or deficiency of the enzyme that converts phenylalanine (an essential amino acid) to tyrosine (a nonessential amino acid).
Monday, August 2, 2010
Trans Fats
Trans fats can be monounsaturated or polyunsaturated fats; however, they are structured differently than the other monounsaturated or polyunsaturated fats, which makes them act more like solid or saturated fats.
The two main types in the diet are artificial or industrial and naturally occurring trans fats.
Artificial or industrial trans fats are found in partially hydrogenated oils and foods made with or fried in them; these include margarines, commercially baked goods, snack foods, and French fries. Elaidic acid is the primary transf fat found in partially hydrogenated vegetable oils, as the trans form of oleic acid, monounsaturated fat.
Naturally occurring trans fats are found in the stomachs of cows, sheep, and goats. In foods, they’re found in small amounts in beef, pork, lamb, and butterfat (used to make butter and milk). Vaccenic acid is the trans fat found in meat and butterfat.
Although trans fats are being phased out in the food supply, they’re still found in a variety of foods. An estimated 40 percent of trans fat intake in the United States comes from baked goods such as cakes, cookies, crackers, pies, and breads. The following foods are other top contributors to our daily trans fat intake, listed in descending contributing order:
Animal products, Margarine, Fried potatoes, Potato chips, corn chips, popcorn, Household shortening, Breakfast cereal and Candy.
Studies have shown that trans fats not only raise total cholesterol and bad LDL cholesterol levels the way saturated fats do, but there is evidence they have further harmful effects by lowering good HDL cholesterol levels. High intakes of trans fats are associated with an increased risk of coronary artery disease, death from coronary heart disease, risk of heart attack, sudden death, and other risk factors for coronary heart disease.
Although the data is limited, recent studies suggest that naturally occurring trans fats don’t adversely affect blood cholesterol levels the way man-made trans fats do and therefore might not have the same negative heart-health effects.
Consuming too much trans fat can also mean you’re taking in more calories than you need, which can contribute to weight gain and other negative health effects. Too much trans fat can also leave fewer calories available for foods such as fruits, vegetables, and whole grains.
The MyPyramid food guidance system, based on the Dietary Guidelines for Americans, recommends that when we make food and beverage choices, we should opt for those that are lowest in added fats or sugar. Choosing foods with less added fats (for example, having air-popped popcorn with a little canola oil instead of crackers made with added fats) can help us boost our nutritional intake and save on calories and all types of fats including trans fats.
Partially hydrogenated oils turn a liquid vegetable oil into a more solid, stable fat, creating trans fats in the process; the more hydrogens added during hydration, the more saturated (or solid) the fat becomes. But only partially (not fully) hydrogenated oils contain trans fats.
The two main types in the diet are artificial or industrial and naturally occurring trans fats.
Artificial or industrial trans fats are found in partially hydrogenated oils and foods made with or fried in them; these include margarines, commercially baked goods, snack foods, and French fries. Elaidic acid is the primary transf fat found in partially hydrogenated vegetable oils, as the trans form of oleic acid, monounsaturated fat.
Naturally occurring trans fats are found in the stomachs of cows, sheep, and goats. In foods, they’re found in small amounts in beef, pork, lamb, and butterfat (used to make butter and milk). Vaccenic acid is the trans fat found in meat and butterfat.
Although trans fats are being phased out in the food supply, they’re still found in a variety of foods. An estimated 40 percent of trans fat intake in the United States comes from baked goods such as cakes, cookies, crackers, pies, and breads. The following foods are other top contributors to our daily trans fat intake, listed in descending contributing order:
Animal products, Margarine, Fried potatoes, Potato chips, corn chips, popcorn, Household shortening, Breakfast cereal and Candy.
Studies have shown that trans fats not only raise total cholesterol and bad LDL cholesterol levels the way saturated fats do, but there is evidence they have further harmful effects by lowering good HDL cholesterol levels. High intakes of trans fats are associated with an increased risk of coronary artery disease, death from coronary heart disease, risk of heart attack, sudden death, and other risk factors for coronary heart disease.
Although the data is limited, recent studies suggest that naturally occurring trans fats don’t adversely affect blood cholesterol levels the way man-made trans fats do and therefore might not have the same negative heart-health effects.
Consuming too much trans fat can also mean you’re taking in more calories than you need, which can contribute to weight gain and other negative health effects. Too much trans fat can also leave fewer calories available for foods such as fruits, vegetables, and whole grains.
The MyPyramid food guidance system, based on the Dietary Guidelines for Americans, recommends that when we make food and beverage choices, we should opt for those that are lowest in added fats or sugar. Choosing foods with less added fats (for example, having air-popped popcorn with a little canola oil instead of crackers made with added fats) can help us boost our nutritional intake and save on calories and all types of fats including trans fats.
Partially hydrogenated oils turn a liquid vegetable oil into a more solid, stable fat, creating trans fats in the process; the more hydrogens added during hydration, the more saturated (or solid) the fat becomes. But only partially (not fully) hydrogenated oils contain trans fats.
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