According to the American Heart Association, no more than 1 percent of your caloric intake should be made up of trans-fatty acids. Often referred to as simply trans fat, this type of fatty acid is linked to an increase in low-density lipoprotein (LDL) cholesterol, and a decrease in high-density lipoprotein (HDL) cholesterol. Both factors increase your risk of high blood cholesterol, high blood pressure, heart disease, heart attack and stroke. This makes it important to limit or even get rid of trans fat from your diet. The way in which you can accomplish this is rather easy, especially when you know where to look.
Step 1
Check food labels and choose foods with zero grams of tans fats. Food manufacturers are required to provide this information on all products.
Step 2
Read ingredients lists for partially hydrogenated oils. Because food manufacturers can claim that a serving of food contain 0g of trans-fatty acid if there is less than 0.5g per serving, you should avoid foods containing partially hydrogenated oil as well as shortening, advises the Mayo Clinic. Both of these ingredients contain trans fat.
Step 3
Steer clear of baked goods, urges the American Heart Association. Many baked goods are made with shortening or partially hydrogenated oils, which contain trans-fatty acids. Pastries, pies, cakes, doughnuts and biscuits from bakeries could contain either ingredient.
Step 4
Avoid fried foods. The American Heart Association also recommends avoiding fried foods. Many restaurants fry foods in partially hydrogenated oil, which inevitably soaks into foods, and increases your dietary intake of trans fat.
Step 5
Ask your server, suggests the American Heart Association. When you eat out, ask your server how the food is prepared. If certain foods are prepared with vegetable shortening or partially hydrogenated oil, choose another item from the menu.
Tips and Warnings
- Another way in which you can eliminate trans fat in your diet is to eat fresh. Fruits, vegetables, legumes and whole grains don't contain trans-fatty acids, so eating a diet largely made up of such products can help you get rid of trans fats. The American Heart Associations explains that beef, lamb and butter fat all contain trace amounts of trans-fatty acids. However, the association also clarifies that this type of trans fat may not have the same effect on the body as the manufactured trans fats found in baked goods, snack foods and some vegetable oils or shortenings.
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