Cochin Cardiac Club

Health Blog by Dr.Uday Nair


Trans fats and Saturated fats

Trans fats are made when an oil is partially hydrogenated to create a more solid and shelf-stable fat. Trans fats decrease HDL or good cholesterol and increase LDL or bad cholesterol in our bodies

Microwave Popcorn 

Not only is popcorn a nutritious whole grain, it's also delicious and fun to eat. There is, however, an exception. Much of the microwave popcorn in the market is loaded with trans fats, the sneaky fats that raise your "bad" (LDL) cholesterol and lower your "good" (HDL) cholesterol. One popular brand of microwave popcorn packs as much as 5 grams per serving - the American Heart Association recommends limiting your trans fat intake to no more than 2 grams per day. 

Saturated fat, found in animal products, can elevate blood cholesterol levels.Choose low-fat or fat-free milk and dairy products; consume less red meat; trim off visible fat from meat and poultry; and avoid butter, shortening and lard.

Movie theater tub popcorn

A medium-sized popcorn has a whopping 60 grams of saturated fat and 1,200 calories. Why? Because it is popped in fats, then topped off with more fat, earning it a spot on foods that can wreck your cholesterol level.

Ghee (clarified butter). 

In India, ghee is associated with healthful eating and honoring your guests but it is very high in saturated fat, just like is also high in palmitic acid which is artery clogging. 


Having too much salt in your diet can increase blood pressure, a risk factor for heart disease.Table salt contains sodium and a variety of additives. Do not salt your food, choose low-sodium products, and avoid canned foods and frozen dinners.It is recommended that individuals consume no more than 1500–2300 mg of sodium (3750–5750 mg of salt) per day depending on age.

Canned Soup 

While soup can be a great way to curb your appetite for few calories, choosing certain canned soups can be hazardous to your heart. An individual container of chicken noodle soup contains more than 1,700 mg of sodium, which is 200 mg beyond the recommended daily intake for people over 50, or those who have high blood pressure, diabetes or chronic kidney disease. (If you don't fit into those categories, your daily limit is 2,300 mg). The reason? Too much sodium can accumulate in your blood, which increases your blood volume as well as the amount of work your heart has to do to keep up pressure in your arteries 

3.Added sugars

(such as table sugar or high fructose corn syrup). 

One of the biggest surprises is that added sugars in processed and prepared foods are associated with decreased HDL levels.Increased added sugars are associated with blood cholesterol levels and heart disease risk.Everyone would benefit by reducing the amount of added sugars in the diet because they can also lead to obesity and type 2 diabetes.It is recommended getting no more than 100 calories from added sugars on a 2,000 calories-per-day diet.

Fizzy Drinks 

It may come as a surprise that both regular and diet sodas can be harmful to your heart. Regular pop is packed with added sugar - about 8 teaspoons per serving. The American Heart Association recommends no more than 6 teaspoons per day for women and 9 for men to prevent obesity, which can lead to heart disease. And diet soda's a heart no-no too: A recent study found that people who drank a low-cal soda daily had a 61% increased risk of cardiovascular event compared with those who drank none

4.Full-Fat Dairy

Dairy foods like yogurt, milk and cheese can all be healthful additions to your diet - if you choose the right ones. The grams of saturated fat - the type that can raise your "bad" (LDL) cholesterol - can add up fast when you choose full-fat dairy. For instance, regular (full-fat) Greek yogurt has 7 grams of saturated fat per serving, while a cup of whole milk has 4.6 grams.

Pie and pastries.

Flaky crusts, streusel topping, custard filling, cheese filled pastries -- these all promise a hefty dose of saturated fat because they often include butter, shortening, cream, cream cheese, and/or whole milk.It is the butter or shortening that makes the crust so nice and flaky.

Please Note

  • Many people think that eating healthy requires you to give up your favorite foods entirely, but the key to a balanced, healthy diet is control, not avoidance. So long as you limit your overall intake of such unhealthy foods as ice cream and deep-fried foods, eating fun foods now and again isn't going to hurt you. In fact, rewarding yourself occasionally is a good thing. If you don't, you increase the chances that you one day will abandon your healthy diet entirely because you are bored with it or tired of fighting cravings.

  • Reading food labels can help you avoid foods high in saturated and trans fats. When reading labels, keep these numbers in mind: Saturated fat should not exceed 7% of calories and trans fats less than 1%, according to the AHA. That's less than 16 grams saturated fat and 2 grams trans fat on a 2,000-calorie diet.

1 comment:

Anonymous said...

Very Informative blog dr.

Sunny Thomas