Fats are nutrients your body needs, so you must include them in your diet. Not all types of fat are good for you, however, so opt for healthy fats whenever possible. For example, poly- and monounsaturated fats improve your blood cholesterol levels, which lowers your risk of developing cardiovascular problems. Saturated and trans fats, on the other hand, are unhealthy and might have serious negative effects.
Effects on Cholesterol
Saturated fats in your diet come mainly from animal food sources. They raise your low-density lipoprotein, LDL, or "bad" cholesterol levels, which means they lead to a buildup of plaque -- deposits of cholesterol -- on the interior of your blood vessels. Trans fats also increase "bad" cholesterol, but they are even worse than saturated fats because of an additional negative effect: Trans fats decrease high-density lipoprotein, HDL, or "good" cholesterol, which helps clear plaque from your blood vessels. Consequently, trans fats pose a greater risk to your long-term health than any other form of fat.
Cardiovascular Problems
A diet high in trans fats increases your risk of high cholesterol, which increases your risk of all the serious cardiovascular problems that can arise from having clogged blood vessels. For example, your heart must work hard to force blood through narrow blood vessels, and the added stress might lead to eventual heart failure. Or a piece of the plaque lining the walls of your blood vessels might break away and block a blood vessel, causing a dangerous blood clot or stroke.
Calories
Trans fats, like all other fats, provide 9 calories per gram. Carbohydrates and protein provide only 4 calories per gram. So people who want to shed fat or maintain a healthy weight have an additional reason to avoid foods high in trans fats and opt instead for fruits, vegetables, low-fat dairy products and lean meats.
Avoiding Trans Fats
Small amounts of trans fats might occur naturally in some foods, but hydrogenated ingredients are the real threat. Hydrogenation is a process that stabilizes polyunsaturated oils to make them solid at room temperature and to prevent them from turning rancid. Any food that contains hydrogenated fats contains trans fats, meaning you should eliminate it from your diet. Typical foods high in hydrogenated fats include processed and fried products, commercial baked goods, fast foods and stick margarine. If you're not sure whether a product contains trans fats, examine its nutrition label or ask a nutritionist.
Member Comments