Trans fats are processed fats that are formed during a process called hydrogenation. They are added to many different food products to promote longer shelf life and prevent spoilage. Regular consumption of trans fat affects cholesterol levels and may also pose a risk for heart disease. Consult a registered dietitian for the healthiest food options for your condition.
Trans Fats and Cholesterol
Regular consumption of trans fat promotes an accumulation of plaque within your arteries that can lead to a heart attack or stroke over time. Similar to saturated fats, trans fat is associated with an increase in total and bad, or LDL, cholesterol levels. But unlike other fats, trans fat decreases good, or HDL, cholesterol levels. This lethal combination poses an increased risk for cardiovascular disease, notes MayoClinic.com.
Trans Fat Foods
Commercially processed and baked goods provide the highest amount of trans fat. Some examples include crackers, cookies, cakes, muffins and dressings. Fried foods such as meat products, french fries and doughnuts also contain trans fat. Fast food restaurants typically serve foods that are high in trans fat like greasy burgers, fried fish sandwiches, fried potatoes, biscuits, and pies and other desserts. Trans fat can also be found in many hydrogenated cooking oils like margarine and shortening.
Recommendations
The American Heart Association recommends limiting fat consumption to between 25 and 35 percent of total calories. The majority of fats should be derived from monounsaturated and polyunsaturated fat sources. Eat foods that are naturally low in fat, sodium and sugar, such as fresh fruits, vegetables, lean meats, fish and low-fat dairy. High-fiber foods such as unrefined whole grains, legumes, nuts and seeds are also recommended.
Considerations
Limit foods that are high in saturated fat, dietary cholesterol and sugar as well. Due to many health concerns, trans fat content must be listed on all nutrition labels. Look for foods that contain zero trans fat and are made without shortening or partially hydrogenated oils. If you do purchase processed food products, choose the ones with the least fat, sugar and sodium content. Cook with fresh ingredients and prepare them using unsaturated vegetable oils such as olive, canola, soybean, corn and sunflower oils. Ask your server what types of fat are used in preparation of your food when eating or ordering out at a restaurant.
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