Trans fatty acids, or trans fats, are artificial fats that prolong the shelf life of some foods. Many commercially prepared snacks, such as cookies, cakes and crackers, as well as fried foods, including french fries and doughnuts, often contain trans fats. The American Heart Association indicates little was known about the health effects of trans fats before 1990, but in the 1990s, researchers started identifying the negative effects of trans fats.
Description
Trans fats, which are also known as partially hydrogenated oils, are created in a process that adds hydrogen to liquid vegetable oils to make them more solid. This allows for easier transportation and more uses. The AHA notes that food companies like using trans fats because they're inexpensive and last a long time. In addition to prolonging the shelf life of foods, trans fats give many snack foods a desirable taste and texture.Many fast food restaurants use trans fats for frying because oils with trans fats can be used over and over in commercial fryers.
Short-Term Effects
While scientists don't know exactly why, trans fats increase unhealthy cholesterol levels more than other types of fat. Trans fats raise your low-density lipoprotein, or bad cholesterol, and lower your high-density lipoprotein, or good cholesterol, the AHA reports. Trans fats also increase levels of triglycerides, a type of fat in the blood, which may contribute to hardening of the arteries. Additionally, trans fats promote inflammation and reduce the responsiveness of the cells lining blood vessels. It's also thought that eating foods with trans fats makes them more difficult to digest, notes MayoClinic.com.
Long-Term Effects
Over time, trans fats can lead to clogged arteries. The University of Maryland Medical Center compares the negative effects of trans fats to what bacon grease does to a kitchen sink. Eating a diet high in trans fats for a long time clogs the pipes that feed your heart and brain. This can lead to a heart attack or stroke. In the Nurses' Health Study, the largest investigation of women and chronic disease to date, trans fats doubled the risk of heart disease, reports the UMMC. Trans fats have also been implicated in promoting obesity and raising the risk of developing diabetes.
Avoiding Trans Fats
The AHA recommends limiting trans fats to less than 1 percent of your daily calories. That means you should consume less than 2 g of trans fats per day if you follow a 2,000-calorie diet. To avoid trans fats, check labels, and steer clear of foods that list "partially hydrogenated oils" in the ingredients list, recommends the AHA. To avoid trans fats in restaurants, don't order deep-fried foods or desserts. Harvard School of Public Health points out that asking your server or restaurant manager if the food establishment uses only foods and oils without trans fats may help change cooking practices, reducing the negative effects of trans fats.
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