Foods Containing Trans Fats and Their Risks to Heart Health / Avoid These Foods

According to SAEDNEWS, Trans fats are a type of fat found in some foods, either artificially or naturally. Natural trans fats are found in very small amounts in certain animal products. On the other hand, artificial trans fats are created through a chemical reaction and are incorporated into various food products during manufacturing. Studies show that both types of trans fats can increase the risk of cardiovascular diseases by raising LDL (bad cholesterol) and lowering HDL (good cholesterol).

There is also evidence that artificial trans fats may trigger inflammation, which could lead to cardiovascular diseases. For this reason, trans fats should be limited in your diet.

How Are Trans Fats Formed?

Trans fats can be artificially produced through a chemical process called hydrogenation, where an unsaturated fatty acid reacts with hydrogen molecules, forming hydrogen atoms on both sides of a double bond in their chemical structure.

Creating trans fats provides benefits to food manufacturers, helping foods last longer and giving some fats the ability to remain solid at room temperature, making certain foods taste more pleasant.

Foods That Contain Trans Fats

While meats and dairy products may contain a small amount of trans fats, added artificial trans fats are a major concern.

These trans fats are introduced mainly through hydrogenated oils (sometimes called phosphates) during production. The following foods may be made with partially hydrogenated oils, which can raise cholesterol and increase heart disease risk. It’s best to avoid them:

- Prepared foods – like french fries

- Certain bread spreads – such as margarine or peanut butter

- Some snacks – like chips, crackers, and cookies

- Fried foods – like fried chicken, onion rings, and nuggets

- Frozen dough and products – such as biscuits and packaged cakes

- Non-dairy creamers

- Pre-made cakes

- Pre-made items – like pies, pizza dough, and cookie dough

Risks of Trans Fats

Due to the risks that artificial trans fats pose in raising heart disease risk, the FDA has advised food manufacturers to include nutritional labels on packaging. In fact, the FDA has identified artificial trans fats as linked to cardiovascular disease.

Following further examination of the impact of artificial trans fats in foods, the FDA mandated in June that food manufacturers find alternative standards for making processed foods to remove trans fats during production.

Food manufacturers have until June to find ways to produce foods without trans fats or can seek FDA guidance. In certain regions of the United States, some food producers and restaurants have banned the use of trans fats in foods.

Ways to Reduce Trans Fats in Your Diet

The National Cholesterol Education Program and the American Heart Association recommend trans-fat-free foods in your diet. Until all food products are completely free from trans fats, here are ways to reduce trans fats in your low-fat diet:

- Check the nutritional label on food packaging to make sure you are aware of trans fat content.

This label should indicate the amount of trans fats in the food product. However, if the amount is less than 3.3 mg, food manufacturers might not list trans fat content specifically on the packaging.

Tips for Avoiding Trans Fats

- Look for “partially hydrogenated oils” in the ingredients list.

This ingredient is usually noted alongside other ingredients.

- Limit your consumption of foods from the above list.

Even though there is a move to eliminate artificial trans fats from food products, foods like pastries, processed foods, fried foods, and vegetable oils still contain calories and saturated fats, which can negatively impact cholesterol and triglyceride levels.