Renew your resolve to quit trans fat
By Julie Jordan
Published June 5, 2018
The World Health Organization, or WHO, recently announced a plan to eliminate industrially-produced trans fats from the global food supply. While it is important for your body to get some fat, trans fat and saturated fat become solid at room temperature and drive your bad (LDL) cholesterol up. High levels of LDL cholesterol increase your chances of heart attack, heart disease and stroke.
“Your body needs fat, but too much fat, and certain types of fat, can be harmful,” said Monyette Childs, M.D., M.P.H., cardiovascular health program manager for the Georgia Department of Public Health.
Trans fats, also known as partially hydrogenated oils, lead to about half a million deaths worldwide each year because of cardiovascular problems.
“Trans fats are industrially produced when hydrogen is added to liquid vegetable oils to make them more solid,” said Childs. “This is done by manufacturers to increase shelf life and flavor of many processed foods.”
In 2015, the Food and Drug Administration called for manufacturers to stop selling trans fatty foods by June 18, 2018, a deadline quickly approaching. Likewise, eliminating trans fat and saturated fat from your diet will help you live longer with better heart health.
“Trans fats are found in many snack foods, baked goods and fried foods,” said Childs. “Baked goods include pastries, pizza dough, pie crust, cookies and crackers. Trans fat is also found in vegetable shortening, margarine, candy, salad dressings and many other processed foods.”
Most fast foods contain trans fat.
If you haven’t already eliminated trans fat in your diet, Childs recommends using the American Heart Association’s dietary guidelines.
- Eat a dietary pattern that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugary foods and beverages.
- Use naturally-occurring, unhydrogenated vegetable oils, such as canola, safflower, sunflower or olive oil most often.
- Look for processed foods made with unhydrogenated oil, rather than partially-hydrogenated or hydrogenated vegetable oils, or saturated fat.
- Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for “0 g trans fat” on the Nutrition Facts label.
- Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods high in trans fat. Don't eat them often.
- Limit commercially-fried foods and baked goods made with shortening or partially-hydrogenated vegetable oils. These foods are very high in fat, and it’s likely to be trans fat.
- Limit fried fast food. Commercial shortening and deep-frying fats are still made by hydrogenation and contain saturated fat and trans fat.
Remember, not all fat is bad. Dietary fats are nutrients that give your body energy, support cell growth, help protect your organs, help absorb some nutrients and produce important hormones. Eat fat in moderation, and eliminate trans fats and saturated fats for a healthy heart and longer life.