Sorting Out Good And Bad Fats

(CARLSBAD, CA) -- We are learning more about the science of nutrition all the time, and just as the latest low-carb diet trends have taught us about “good carbs” (whole grains, fruits and vegetables) and “bad carbs” (processed products full of refined flours and sugars) helpful information about good and bad fats has arisen as well.

Trans fats are top on the nutrition hit list right now. Found predominantly in processed foods, trans fats raise cholesterol and with it the risk of heart disease. Their impact on health has become significant enough for the Federal Drug Administration to take action. Beginning in January of 2006, all food manufacturers will be required to list trans fats on the nutrition labels of their products.

Trans fats are found in margarine, shortenings, deep-fried snacks, commercially baked goods (including pies, cookies and crackers), frozen meals, microwave popcorn, ramen soup mixes, and cake mixes among other products.

Currently trans fats are difficult to detect. You must scan the ingredients list for “partially hydrogenated oil” or “shortening,” and the only indication of quantity is how far up the ingredients list they appear.

The intent of the new FDA label requirement is two-fold:
—  to make the public more aware of trans fats and how many they are consuming, and
—  to influence food manufacturers to use less trans fats in the foods they produce.

Decreasing U.S. consumption of trans fats can save up to $1.8 billion per year in medical costs and productivity losses, according to the FDA, by preventing 600 to 1,200 heart attacks each year.

Good fats, on the other hand, offer several health benefits, including the reduction of blood triglyceride levels, plasma cholesterol levels (especially LDL cholesterol) and the incidence of cancer. Omega-3 fatty acids, found in fish oils, and Omega-6 fatty acids, found in vegetable oils such as soybean, corn and safflower oils, are particularly helpful. Studies also indicate that these fatty acids may enhance immunity.

So, we’ve learned that some fat consumption is good; the key is adding the right kinds to your diet rather than severely restricting all types. Experts offer these guidelines:

— Keep total fat consumption to no more than 30 percent of your calories.

— Replace “hard” fats (margarines, shortenings, etc.) with oils, like olive and canola.

— Look for products that are trans fat-free and check all labels for partially hydrogenated vegetable oils. (Note: a food can still list partially-hydrogenated oils in the ingredients and be labeled as trans fat-free, but it must contain less than 0.5 grams to do so.)

— Avoid deep fried foods.

Of course, says Jazzercise founder Judi Sheppard Missett, every healthy eating plan should be paired with a well-rounded exercise program.  Aerobic exercise burns calories and strengthens your cardiovascular system. Stretching lengthens tight muscles and improves range of motion, and strength training increases lean muscle mass, which will firm and tone your body.  Try the following biceps curl to strengthen the muscles of your upper arms. 

Sit forward in a chair with your legs in a wide stance.  Hold a light to medium size dumbbell in your right hand. Pull your abdominal muscles in tight, sit tall, and relax your shoulders.  Place your left hand on your left thigh for support and lean forward from your hips, keeping your back as straight as possible.  Place your right elbow on your right thigh and stretch your right arm down toward the floor.  Slowly lift or “curl” the weight up toward your shoulder, pause briefly, then lower it back toward the floor.  Avoid rounding your back or tensing your shoulders as you do this.  Repeat 10 to 15 times before changing to the other hand. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com