Trans fats occur naturally in certain foods, such as beef. They are also produced artificially by injecting liquid vegetable oil with hydrogen, producing a firm oil with a long shelf life. This makes it attractive for food manufacturers, as their products can last longer without spoiling. Trans fats are considered unhealthy as they can raise LDL cholesterol levels and contribute to heart disease.
Spreads
Spreads, especially those intended to mimic and replace butter, are potential sources of high levels of trans fats. In fact, they top the University of Pennsylvania Office of Health Education's "Top 10 Foods to Beware." The university explains that stick margarine has 2.8g of trans fats per tablespoon, along with 2.1g of saturated fat. Butter has a higher saturated fat content, coming in at 7.2g , but only has 0.3g of trans fat per tablespoon. Vegetable shortening has 4.2g of trans fat and 3.4g of saturated fat. If you use margarine, buy soft-tub margarine as it tends not to have trans fat.
Fast Food Restaurant Meals
The University of Pennsylvania warns that fast food is also loaded with trans fats. French fries, chicken, breaded fish and other foods are deep-fried in partially hydrogenated oils in many chains. Some fries are pre-fried by the manufacturer before being delivered frozen to restaurants, meaning you will still get trans fat even if the restaurant doesn't use it to finish cooking them. Chains might also use margarine as a seasoning or when grilling sandwiches, vegetables and pancakes. Avoid deep fried foods at restaurants, and ask them not to use margarine when cooking your food to avoid trans fats.
Processed Foods
USA Today reports that trans fats are present in many processed foods. Partially hydrogenated oils provide firmness and preservative qualities to baked goods, such as cookies, breads and cakes. Due to public pressure, some manufacturers are reducing the amount of trans fats in processed foods. Fish sticks, breaded chicken and some snacks which typically use partially hydrogenated oils are instead being made with palm or coconut oils, among others. While this reduces the trans fat levels, it doesn't necessarily make those foods healthy as they might still have high levels of saturated fat. Lowering intake of saturated fat can reduce the risk of heart disease.
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