You may hear and read a lot about trans fats, but what are they? Trans fats form during the manufacturing process when hydrogen molecules are added to vegetable oil in a process called hydrogenation. This process is intended to extend the shelf life and enhance the flavor of foods containing fat. However, scientific research shows that trans fats can raise your LDL, or “bad” cholesterol levels, and clog your arteries with plaque. This is because the heat processes used during hydrogenation damage the chemical structure of healthy fat. The result is an unnatural type of fat your body doesn’t know how to process. What’s worse, the molecules may even detach during digestion and end up becoming dangerous, cell-damaging free radicals.
It is highly recommended that trans fats be avoided at all costs. That may be hard to do because trans fats are everywhere in all processed foods. You will find them in margarine, butter substitutes, mayonnaise, crackers, cookies, fried food, pastries, and doughnuts, just to name a few. All foods with hydrogenated or partially hydrogenated oils contain trans fats—even if these fats are not listed on the label.
That seems like a sneaky trick, and it is! Here’s why. The government passed legislation requiring trans fat labeling on every food product. This can help when making food selections, but the government allows products with less than 0.5 percent trans fat per serving to use a “trans-fat-free” label. So if you consume more than one serving, as most people do, then you are increasing your intake of trans fat.
Deciphering the Nutrition Facts Labels
The best bet is to carefully read labels and make heart-healthy choices. First off, locate the amount of total fat on the label. If you see that the total fat is high, that might be a sign that the product could contain hidden trans fats. Next, look for things like hydrogenated or partially hydrogenated oils.
Now, we know that not all fats are created equal, so it’s essential to know the difference between ‘bad’ fat and ‘good’ fat. To make the best choices, focus on consuming unsaturated ‘healthy’ fats and minimizing saturated and trans fats.
Choosing Healthy Fats
Avoid plaque-building trans fats by consuming “healthy fats”. The best fat comes from natural plant, fish, or animal sources with little-to-no processing. Here are some examples of good fats:
1. Monounsaturated fats
Monounsaturated fats are considered to be the healthiest fats because they raise good (HDL) cholesterol levels and help lower bad (LDL) cholesterol. These fats are found in olives, avocados, peanuts, almonds, cashews, and apricots. Choose natural peanut butter over ones with hydrogenated oils added. Monounsaturated fats can also be found in healthy oils like olive and canola oil.
2. Polyunsaturated fats
Polyunsaturated fats are a good source of essential fatty acids (omega-3 and omega-6), which lower triglycerides and fight inflammation. The best sources are fish such as salmon, herring, and sardines. This is particularly important because our bodies cannot produce omega-3 fatty acids, so we must obtain them from our diets. Other sources of polyunsaturated fats include flaxseed, chia seeds, sunflower seeds, walnuts, and pecans.
3. Saturated fat
Saturated fat comes from animals and dairy products like red meat, poultry, cheese, whole milk, eggs, cream, and real butter. These fats should be consumed in moderation but not avoided altogether. Try to limit intake and choose lean meats, chicken, and turkey. Instead of whole milk, opt for skim or 1% fat milk. It’s also essential to cook using healthy methods such as grilling, baking, or broiling instead of frying.
Conclusion
Don’t fall for the “zero trans fat” hoax. It’s important to be aware that these claims can be misleading and may not necessarily mean a product is void of trans fats. Pay close attention to nutrition labels and aim to make more informed choices about the fats consumed in your diet. Opt for healthier fats found in whole, natural foods and avoid excessive amounts of unhealthy fats. By making these conscious decisions, you’ll be taking a crucial step in prioritizing your overall heart health and well-being.
