Why is trans fat bad for your health? Trans fat increases your risk of heart disease. What foods have trans fat? You will need to read the Nutrition Facts table to know for sure: Deep fried foods spring rolls, chicken nuggets, frozen hash browns, French fries Ready to eat frozen foods quiche, burritos, pizza, pizza pockets, French fries, egg rolls, veggie and beef patties Hard stick margarine and shortening Commercially baked goods donuts, Danishes, cakes, pies Convenience foods icing, puff pastry, taco shells, pie crusts, cake mixes Toaster pastries waffles, pancakes, breakfast sandwiches Snack puddings Liquid coffee whiteners Packaged salty snacks microwave popcorn, chips, crackers Packaged sweet snacks cookies, granola bars Trans fat can also be found naturally in some foods.
What to look for on the label Food manufacturers must list how much trans fat is in their foods on the Nutrition Facts table. Look at the number of grams of trans fat in the Nutrition Facts table. Choose products with the lowest amount. The lower the number the better. Check the ingredient list: avoid eating foods made with hydrogenated or partially hydrogenated oil and shortening.
Reducing the amount of trans fat you eat It is difficult to completely stop eating trans fat. Eat more vegetables, fruit, and unprocessed whole grains: these foods contain no trans fat. Avoid deep fried foods. Choose grilled, steamed, broiled or baked instead. Cook at home whenever you can. Bake your own cakes, muffins and pancakes instead of relying on pre-packaged mixes. Bake and cook with a soft, non-hydrogenated margarine instead of hard stick margarine, butter or shortening. Go online before you go to the restaurant to check the fat and trans fat content of foods.
Dietary fat, including saturated fat and trans fats, increases cholesterol levels in your body. Research published in the "British Medical Journal" reports that trans fats cause a more adverse effect on cholesterol than saturated fats. Trans fats cause low-density lipoprotein, known as the bad cholesterol, to increase, which increases your risk for heart disease. Trans fats also decrease the level of high-density lipoprotein, or HDL, known as the good cholesterol, according to the American Heart Association.
HDL helps remove cholesterol from the blood vessels so it helps reduce your risk for heart disease. This double effect on cholesterol makes trans fat double trouble when it comes to the health of your heart. Your body tries to regulate your cholesterol level and some cholesterol, and therefore fat, leaves the body. Cholesterol travels through your blood vessels attached to the specialized proteins, with LDL carrying the majority of the cholesterol.
HDL picks up cholesterol from your tissues and blood vessels and carries it back to the liver. The cholesterol binds to receptors on the liver cells, the liver cells absorb the cholesterol and use that cholesterol to produce bile acids. The liver secretes the bile acids with the bile, a mixture of electrolytes, water and bilirubin, to the gallbladder, which stores it until needed by the small intestine. As food enters the small intestine, the gallbladder releases bile, which helps break down fat molecules.
The bile with some fat, but not all fat, gets excreted from the body with the stool. Although your body needs fat to function, to store energy, to provide structure to cell membranes, to absorb vitamins and to make hormones, it does not need any trans fat.
Reduction in dietary trans fat intake is associated with decreased LDL particle number in a primary prevention population. Nutr Metab Cardiovasc Dis. Trans Fats. Dallas, Tex. Pravst I. Speed up global ban on industrial trans fats in food.
Schulman-marcus J, Mookherjee S. Editorial commentary: Lessons from the long saga of trans-fats. Trends Cardiovasc Med. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
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