Trans Fats
The Dietary Department at the Virginia Regional Medical Center shares information about trans fatty acids and the dangers they pose to heart health.
What are trans fatty acids?
rans fatty acids (or trans fats) are formed when liquid vegetable oils are made solid through the process of partial hydrogenation, which is the simple addition of hydrogen. Because trans fat is more solid than oil, it is less likely to spoil.
How is trans fat used?
Trans fat is used by food manufacturers because it helps food stay fresh longer and gives it a desirable taste, shape and texture. Commercially baked goods — such as crackers, cookies and cakes — and many fried foods such as doughnuts and French fries — contain trans fat. Shortenings and some stick margarines are also high in trans fat.
Although trans fat can also be found in some meat and dairy products, it’s the trans fat in processed foods that seems to be more harmful.
What are the effects of trans fat on heart health?
Unlike other forms of fat, trans fat can impact heart health negatively in two ways. First, it raises your level of LDL “or bad” cholesterol. Second, it lowers your level of HDL “or good” cholesterol.
High LDL cholesterol levels and low HDL levels significantly increase your risk of heart disease.
What is the average daily intake of trans fat?
For United States residents who are 20 years of age or older, the Food and Drug Administration estimates that the average daily intake of trans fat per individual is approximately 5.8 grams or 2.6 percent of calories per day. The American Heart Association recommends that daily intake of trans fat should be less than one percent of daily calories. If you consume 2,000 calories a day, that is two grams of trans fat or less.
Is trans fat listed on food and nutrition labels?
Manufacturers in the United States have been required to list trans fat on nutrition labels since January 2006. As a result, some companies have changed their manufacturing process to use little or no trans fat.
Labeling requirements, however, should be carefully understood. Trans fat that amounts to less than 0.5 grams per serving can be listed as 0 grams on the label. That small amount can add up with multiple servings.
So how do I know whether food contains trans fat?
If a food contains partially hydrogenated vegetable oil, it contains trans fat. Another ingredient, shortening, is also an indication that the food contains trans fat.
What are some other effects of trans fat? Trans fat can also contribute to a high level of triglycerides, which can play a role in the hardening of arteries. It may also increase inflammation in the body, which is believed to help form fatty blockages in the heart’s blood vessels.
How can I avoid trans fat?
The American Heart Association urges consumers to read food nutrition labels. Thankfully, food manufacturers are using less trans fat, so food on grocery store shelves has become healthier in that regard. In restaurants, quantifying your trans fat intake can be more difficult, as such establishments aren’t required to publicize trans fat content. Beware, even though New York City recently banned the use of trans fat in restaurants, most of the country’s cities are a long way from enacting similar laws.
If you are ordering fried foods or pastries, you will most likely be getting some trans fat. Ordering foods made from fresh ingredients such as fruits, vegetables and fresh meat will help lower trans fat intake.
Many fast foods restaurants are in the process of changing their fryer oil to a vegetable oil, so if you frequent such restaurants, you may want to visit their websites for more information.
What are some general ways to reduce my intake of trans fat?
• Check the food nutrition label and choose foods lower in trans fat.
• Replace trans fat with mono- and polyunsaturated fats. Sources of monounsaturated fats include canola, peanut and olive oils as well as avocados, olives and most nuts. Sources of polyunsaturated fats include safflower, sesame, corn, sunflower and soy oils. Seeds such as sesame and sunflower also contain the same healthy fat.
• Choose vegetable oils (except tropical oils) and soft margarines instead of solid shortenings, stick margarines and butter.
• Limit your intake of fried and baked goods.
Where can I learn more?
Visit websites such as www.americanheart. org, www.webmd.com or www.fda.gov. All of these sites have terrific information on trans fat and heart health in general. Reprinted with permission from the Virginia Regional Medical Center publication, “Health Link.”
