How to Avoid
Trans fats are formed in a process
called hydrogenation, which converts an unsaturated liquid fat into a
solid one. This lengthens the shelf life, so it’s ideal for restaurants
and food manufacturers. However, the body treats hydrogenated fat like
saturated fat,which is known to clog arteries, raise your cholesterol,
and increase your risk of heart disease and other conditions. Trans fat
not only raises your LDL (bad) cholesterol, but it actually lowers to
HDL cholesterol as well!
-Also, if an item in the store says 0 grams of trans fat, it might not be 0. Look for the words hydrogenated oil or hydrogenation and that will mean there is trans fat because they don't have to label the amount of trans fat if it is less than 0.5 grams but it will still contain one of the three ingredients mentioned above if it does contain trans fat.
-Cut back on fried, processed, and commercial foods. Avoid eating commercially prepared baked foods, such as cookies, pies, or donuts, snack foods, and processed foods.
-When you are eating out, ask the server what oil is used to prepare your food. If possible, request a healthier oil. Another option is to skip the deep-fried foods.
-Remember that a small amount of trans fat occurs naturally in meat and diary products, so chose lean cuts of meat and low-fat milk.
-Choose liquid vegetables oils and soft tubs of margarine that contains little or no trans fat
-Buy all-natural peanut butter because a main source of trans fat comes from non-natural peanut butter.
-When you can’t avoid foods with trans fat, choose products that list partially hydrogenated oils near the bottom of the ingredient list because the order of the ingredients is based upon the amount of each ingredient from greatest to least.
-Restaurants also usually fry their foods in hydrogenated oils, because hydrogenated oils can withstand higher temperatures for longer and don't leave off flavors in food.
-If you do go out, ask the servers how the food is prepared and if they provide nutritional information.
A heart-healthy diet means that 30% or less of your total daily calories come from fat, but saturated fat should account for less than 7% of your total daily calories. Monounsaturated fat is a healthier option.
-Excess consumption of trans and other unhealthy fats could contribute to serious health problems, such as heart disease or high cholesterol.