Eat homemade food often

Food consumption patterns and dietary habits in the Gulf countries have been changed during the past four decades, includes both quantitative and qualitative change in diet. Now, they are consuming more calories than they did in the past. Also, the composition of diet has changed towards a high-energy-density diet with higher intake of fat specially saturated fat (mostly from animal origin), Trans-fatty acids, added sugar and sodium and lower intake of dietary fiber, fruits and vegetables [Arab Center for Nutrition, 2009]. The data from food balance sheet showed that the total energy and fat intake for Gulf population have been increased. For instance, the total per capita energy intake is above 3000 kcal in all Arab Gulf countries, the fat percentage is 25–35% of total energy, and the
Saturated fats and Trans fats raise the bad (LDL) cholesterol levels and lower the good (HDL) cholesterol levels in the body; which increases the risk of developing heart disease and stroke. Artificial trans fats are produced in an industrial process which adds hydrogen to liquid vegetable oils to make them solid. Trans fats are found in many foods such as fast food, French fries, fried foods, doughnuts, chips, cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. Most restaurants and fast-food restaurants use trans fats to deep-fry foods because they are easy to use, inexpensive and last a long time; thus can be used many times in commercial fryers. Also, Trans fats give the foods a desirable taste and attractive texture. The American Heart Association recommends people to avoid or at least to limit the intake of foods made form partially hydrogenated vegetable oils to reduce trans fat intake in their