Saturated and trans fats are commonly used in baked and fried foods and are also naturally occurring in certain foods. Although they are widely used, they can cause damage to the cardiovascular and circulatory systems if they are eaten in large amounts over time.
Saturated Fat
Saturated fats have a chemical makeup in which carbon atoms are saturated with hydrogen atoms, according to the American Heart Association. These fats are particularly bad because they raise cholesterol levels in the blood. Having high levels of cholesterol cause heart disease, diabetes and even stroke. Foods high in saturated fat may also contain cholesterol, which raises blood cholesterol levels even more. Although saturated fat in general is bad, it can be difficult to avoid. Therefore, the American Heart Association recommends eating no more than 16 g of saturated fat per day.
Trans Fat
Trans fatty acids, also known as trans fat and partially hydrogenated oil, are a manufactured fat that is formed when hydrogen is added to liquid vegetable oil to make a solid fat. Trans fat lowers your good cholesterol and raises your bad cholesterol. According to the American Heart Association, eating trans fat, increases your risk of developing type 2 diabetes. Although this fat has adverse health effects, many companies use it because it enhances the texture and taste of food. Some fast-food restaurants use trans fat in their deep fryers because it is inexpensive.
Saturated Fat Sources
Saturated fat occurs naturally in meat products such as beef, pork and chicken. It can also be found in dairy products and lard. Nonmeat foods such as baked and fried foods may contain saturated fat, as well.
Trans Fat Sources
Trans fat is most likely to be found in french fries, doughnuts, pies, pizza dough and crackers. Trans fat can also be found in shortenings, oil and margarine. Trace amounts of trans fat can be found in meat, as well. The American Heart Association recommends eating less than 2 g of trans fat daily.
Tips
To maintain good heart health, replace foods high in saturated fats with monounsaturated and polyunsaturated fats. These fats are essential for good heart health. They lower bad cholesterol levels and raise good cholesterol. Substitute meats on occasion with beans. Avoid deep-fried foods as much as possible. Replace cooking oils that are high in saturated fat with those that contain a lower level of saturated fat or one that contains monounsaturated or polyunsaturated fats.
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