Experts consider trans fat to be the unhealthiest type of fat to consume due to its detrimental effects on cholesterol levels. It significantly raises low-density lipoprotein (LDL) cholesterol, often termed “bad” cholesterol, while simultaneously lowering high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol. This dual action elevates the risk of serious cardiovascular events such as heart attacks and strokes. Trans fat, sometimes referred to as trans-fatty acids, poses a significant threat to heart health.
Globally, many countries are taking steps to reduce or eliminate trans fat from the food supply. In the United States, the Food and Drug Administration (FDA) has implemented a ban on food manufacturers adding partially hydrogenated oils, the primary source of artificial trans fats, to foods and beverages. This measure is projected to prevent thousands of heart attacks and deaths annually. However, trans fats remain a concern in many parts of the world where such regulations are not yet in place.
Trans fat is primarily created through an industrial process that adds hydrogen to vegetable oil, converting it into a solid at room temperature. This process, known as partial hydrogenation, results in partially hydrogenated oil, a cost-effective ingredient with an extended shelf life. Restaurants sometimes favor partially hydrogenated vegetable oil for deep frying because it requires less frequent replacement compared to other oils. Regulations limiting or prohibiting trans fat use in restaurants and food service businesses are in effect in certain regions of North America and Europe. It’s important to note that trans fat also occurs naturally in small amounts in some meat and dairy products, and even these natural trans fats can negatively impact health.
Trans fat derived from partially hydrogenated oil is commonly found in a variety of food products, particularly processed and commercially prepared items. Understanding which foods are likely to contain trans fat is crucial for making informed dietary choices.
Trans fat significantly elevates the risk of heart attacks and strokes primarily due to its adverse impact on cholesterol profiles. Cholesterol, a waxy substance found in blood, is essential for building healthy cells, but high levels of certain types of cholesterol can be problematic. There are two main types of cholesterol to be aware of:
- Low-density lipoprotein (LDL) cholesterol: Often referred to as “bad” cholesterol, LDL cholesterol contributes to plaque buildup in the arteries, leading to artery hardening and narrowing.
- High-density lipoprotein (HDL) cholesterol: Known as “good” cholesterol, HDL cholesterol plays a protective role by transporting excess cholesterol back to the liver for removal from the body.
Trans fat consumption increases LDL cholesterol levels and decreases HDL cholesterol levels. This unfavorable shift in cholesterol balance significantly raises the likelihood of heart disease and stroke.
In the United States, food labels can state “0 grams of trans fat” if a serving contains less than 0.5 grams of trans fat. However, it’s essential to be vigilant and check ingredient lists, especially for products manufactured before the FDA’s ban on added trans fats. If “partially hydrogenated oil” is listed as an ingredient, the food contains trans fat, even if the Nutrition Facts label indicates 0 grams.
These seemingly small amounts of hidden trans fats can accumulate rapidly, particularly when consuming multiple servings of foods containing less than 0.5 grams of trans fat per serving. Therefore, limiting consumption of foods with any amount of trans fat is crucial.
The recommendation is to minimize trans fat intake as much as possible, as it is not considered part of a healthy dietary pattern. Choosing trans fat-free options is a step in the right direction, but it’s also important to be mindful of other ingredients. Sometimes, food manufacturers may replace trans fats with other unhealthy ingredients, such as saturated fats like coconut, palm kernel, and palm oils, which can also elevate cholesterol levels.
A balanced and heart-healthy diet typically allows for 20% to 35% of total daily calories from fat, with saturated fat ideally limited to less than 10% of total daily calories. For a 2,000-calorie diet, this translates to less than 120 calories from saturated fat. Unsaturated fats are a healthier alternative to both saturated and trans fats.
Excellent sources of unsaturated fats include olive, peanut, soy, sunflower, safflower, and canola oils, as well as avocados, pecans, almonds, walnuts, and fatty fish. Prioritizing these healthy fats and diligently avoiding foods containing trans fat is a significant step towards promoting cardiovascular health and overall well-being.
