Trans fats are notorious for increasing LDL (bad) cholesterol, putting your heart at risk and potentially leading to blockages in your arteries. They can also increase your chances of developing cancer. Although trans fats are on their way out, with a ban set in 2018, many processed foods still contain them. Sneaky labeling regulations also mean that some foods are labeled as containing “zero trans fats,” even though they still have enough to impact your health. So, what can you do to fight back against these hidden health threats?
Omega-3 to the Rescue
Omega-3 fatty acids are an essential part of a healthy diet. They have been shown to reduce inflammation, lower the risk of heart disease and cancer, and support brain health. Fortunately for us, omega-3 can also help offset the negative effects of trans fats still lurking in our food supply.
In a study published in the Annals of Internal Medicine, researchers reviewed over 60 years of data on the relationship between different types of fats and heart disease. Their findings? While dietary fat in general was not found to cause heart attacks, trans fats were linked to an increased risk. On the other hand, omega-3 fatty acids from fish were associated with a reduced risk of heart disease.
How to Get More Omega-3 in Your Diet
To offset the detrimental effects of trans fats, it’s essential to incorporate more omega-3 into your diet. Here are some ways to do so:
- Change Your Seeds: Chia seeds and radish seeds are good sources of plant-based omega-3. Add them to smoothies, baked goods, and salads for a nutrient boost.
-
Spice It Up: Several spices like basil, cloves, and tarragon, are surprisingly high in omega-3. Incorporate them into your meals whenever possible.
-
Choose Wild Fish Over Farmed: Wild, ocean-caught fish have much higher omega-3 content compared to their farm-raised counterparts, which tend to be high in omega-6. Opt for fish like wild salmon, mackerel, and sardines.
-
Supplement with Krill Oil: Krill oil is an excellent source of ocean-based omega-3s, containing a powerful combination of antioxidants such as vitamins A, E, D, B-complex choline, and minerals like potassium, sodium, and zinc. These nutrients not only fight the inflammatory effects of trans fats but also help maintain the oil’s shelf life. Furthermore, krill oil contains astaxanthin — a potent antioxidant that is 100 times more potent than vitamin E. Experts suggest taking at least one gram of omega-3 daily for general well-being, while upping your intake to three grams if you’re looking to combat inflammation.
It’s Time to Fight Back
Although trans fats are on their way out, you’ll still find them in many processed foods for the time being. By incorporating more omega-3-rich foods — such as wild-caught fish, krill oil, and certain seeds — into your diet, you can help offset the damage these hidden trans fats can cause. Don’t wait for 2018 to start reaping the benefits of omega-3 and protect your health from trans fats today.
