Coronary heart disease, one of the many conditions that falls under the umbrella of heart disease, results when the blood vessels that serve the heart become narrow or blocked. Links between diet and problems with the coronary arteries have been strongly established. Trans fats, in particular, have been touted as one of the worst offenders.
What Are Trans Fats?
Trans fats come in two forms: natural and artificial. The natural kind occurs in small amounts in beef and dairy foods. The artificially produced fats, however, appear to pose the biggest problems and about 80 percent of trans fats in the diet come from artificially manufactured fats, says the University of Maryland Medical Center. Trans fats result from adding hydrogen to vegetable oils; this makes them more stable and increases the shelf life and freshness of food.
Texture
The hydrogenation process makes these fats stiff and hard---think of a big tub of vegetable shortening. Fats of this nature can easily stick to the walls of the arteries, building up over time.
Effects on Cholesterol
Trans fats raise levels of LDL, or "bad" cholesterol, which contributes to buildup in the arteries. They also lower levels of HDL, or "good" cholesterol. HDL cholesterol removes LDL from the artery walls and helps it excrete from the body. Low HDL levels have been identified as a risk factor for coronary heart disease.
Research
A Harvard study published in an April 2007 issue of "Circulation: The Journal of the American Heart Association" looked at the connection between blood levels of trans fats and the risk of heart disease. The study, led by Harvard nutrition professor Frank Hu, looked at the blood samples of over 32,000 women. The women with the highest levels of trans fats in their blood were three times more likely to receive a diagnosis of heart disease than the women with the lowest levels.
Sources
The Western diet's heavy leanings toward fast food and processed foods results in high intake of trans fats. While you might find it challenging, eating less of these types of foods is the only way to significantly reduce your trans fat intake. You need to read food labels; anything that lists a hydrogenated or partially hydrogenated vegetable oil contains trans fats. Most commercially prepared foods like french fries, donuts, cakes and cookies will have them also.
Your body does not require trans fats, nor do they offer any health benefits. For these reasons, no minimum and maximum intake guidelines exist and you should aim to avoid foods containing them as often as possible.
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