Controlling fat intake is important when it comes to managing weight and reducing the risk of heart disease. However, not all fats are equal and some contribute to heart disease more then others. The least healthy type of fat is trans fat; you should avoid foods with this type of fat, or consume these foods sparingly.
Identification
Trans fats occur naturally in small amounts in foods such as fatty meats and dairy products. They can also be produced in a process called hydrogenation, during which hydrogen is added to foods to stabilize them and prolong shelf life. According to the University of Maryland Medical Center, trans fats that are created during processing contribute to obesity and clog the arteries with plaque. When the arteries develop plaque buildup, blood flow may be restricted to the heart and/or brain, which can cause a heart attack or stroke. You should eliminate trans fats from your diet, but if you do consume them, they should make up no more then 1 percent of your total daily caloric intake.
Fried Foods
Fried foods and restaurant foods can be high in trans fat as they are often cooked in partially hydrogenated oils and shortening. These foods include French fries, onion rings, fish sticks, chicken nuggets and others. Oils with trans fats are used since they have a long shelf life and can withstand multiple fryings. However, some restaurants are using healthier cooking methods. As such, when dining out, be sure to ask if the restaurant is using oils with no trans fat.
Baked Goods
Baked goods are another source of trans fat in the diet. Cakes, pies, doughnuts and other commercially prepared products are often made with butter or shortening that contain trans fats. The best bet is to read nutrition labels; however, in the United States, if a product has less than 0.5 g of trans fat per serving, then it can list that it contains 0 g, reports MayoClinic.com. This means that there may be some trans fat in the product and if multiple servings are consumed, it can add up. The best bet is to avoid commercially made baked goods or make these products at home with healthier ingredients.
Partially Hydrogenated
In addition to checking package labels for the amount of trans fats in a product, the FDA also recommends reading the ingredient list as well and looking for the words "made with partially hydrogenated oil." Foods that are fully hydrogenated do not produce trans fats, but foods that are partially hydrogenated do. So while the nutrition label may say 0 grams trans fat, it is best to also avoid foods that are partially hydrogenated.
Shortening and Some Margarines
In general the harder the oil, the more trans fat it contains. In addition liquid oils such as coconut and palm kernel oils are high as well. Look for soft margarines and butters and go with olive or canola oils that are higher in the good unsaturated fats.
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