1. Reduce your intake of hydrogenated and partially hydrogenated fats, which contain trans-fatty acids Trans-fatty acids, or trans fats, are formed when a liquid fat is converted to solid fat through a process called hydrogenation. As do saturated fats, hydrogenated fats can increase levels of LDL, the bad cholesterol. They can also decrease levels of high-density lipoprotein (HDL), the good cholesterol. Finally, trans fat can make blood platelets “stickier,” which in turn can accelerate the progression of atherosclerosis and increase the risk for cardiovascular events (e.g., heart attack).
Triglyceride levels can be elevated for a number of reasons: excess sugar, alcohol, fat or calories or uncontrolled diabetes. In addition, some medical conditions and medications, or your genetic makeup, can cause elevated triglyceride levels.
Until 2006, food labels are not required to list trans fat levels per serving. (See sidebar on page 11: FDA Acts to Provide Better Information to Consumers on Trans Fat) So for now, the best way to gauge whether a product has high or low levels of trans fat is to read the ingredient label, which lists items according to their weight. In other words, if partially hydrogenated oil is among the first ingredients listed, this indicates a high level of trans fat in the product. If partially hydrogenated oil shows up near the end of the ingredients list, this indicates a lower level of trans fat in the product.
So, in general, optimal lipid levels are characterized by low levels of LDL and high levels of HDL.
| Instead of: | Choose: |
| Stick margarine | Trans-free tub or liquid margarine* |
| Fried foods | Baked, grilled or broiled foods |
| Crackers containing hydrogenated oils | Baked crackers or crackers containing non-hydrogenated (e.g. liquid) oils |
| Granola bars containing partially hydrogenated oils | Granola bars containing canola oil or non-hydrogenated oils |
| Chocolate or yogurt-covered pretzels | Plain pretzels |
| Energy bars dipped in frosting or chocolate | Plain, non-coated energy bars |
| Powdered creamers containing hydrogenated oils | Nonfat half-and-half, skim milk, powdered creamers containing non-hydrogenated oils |
| The table below summarizes ways to cut back your intake of trans fats. | |
*The more “liquid-like” the margarine, the lower the levels of trans fat per serving
Yoga is generally considered safe for most healthy people when practiced under the guidance of a trained instructor. But there are some situations in which yoga might pose a risk.
See your health care provider before you begin yoga if you have any of the following conditions or situations:
You may be able to practice yoga in these situations if you take certain precautions, such as avoiding certain poses or stretches. If you develop symptoms or concerns, see your doctor to make sure you're getting benefit and not harm from yoga.