The American Heart Association reports that trans fatty acids raise bad cholesterol (LDL) and lower good cholesterol (HDL). High LDL cholesterol and low HDL cholesterol significantly increases the risk of heart disease and other cardiovascular disorders. In January 2006, the Food and Drug Administration mandated that trans fat content be listed on nutrition labels. While reading nutrition facts at home may make you aware of trans fats, there are a lot of foods and sources at restaurants and elsewhere that you will consume if you are not aware.
Margarine
Margarine is a major source of unhealthy trans fatty acids that can raise your cholesterol. Margarine originally became popular because it is generally lower in total calories than butter. However, many of the calories in margarine come from trans fat. The American Heart Association suggests that butter, even thought it contains more saturated fat, may be a better choice than margarine.
The Office of Health Education at the University of Pennsylvania compares margarine and butter. They report that butter has 0.3g of trans fat per tbsp. and 7.2g of saturated fat while stick margarine has 2.8g of trans fat per tbsp. and 2.1g of saturated fat.
Fast Food
The University of Pennsylvania reports that most fast food, especially foods that are fried, contain high levels of trans fatty acids. Most fast food chains fry their food in partially hydrogenated oil which drastically increases the quantity of trans fat. The biggest culprits are hamburgers, fried chicken and french fries. UPenn notes that even grilled chicken sandwiches at fast food restaurants can have a significant amount of trans fat from the margarine that is slathered on the grill. Be sure to check the nutritional information in fast food restaurants to see just how much your trans fat your meal has.
Desserts
Unfortunately, your favorite desserts may have high levels of trans fatty acids according to the University of Pennsylvania if they are commercial made and prepared in hydrogenated oil. As UPenn documents, a single donut has about 5g of trans fat. A slice of pound cake has about 4.3g of trans fat. All cookies and cakes that have been made with shortening are sure to have large amounts of trans fat. Shortening has 4.2g of trans fat per tbsp. You can still have your dessert and avoid large amounts of trans fat, but you have to prepare your desserts at home using healthful ingredients such as safflower or canola oil instead of margarine or vegetable shortening.
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