What is trans fat?
Trans fats are considered bad for our health because they have been shown to increase LDL (low-density lipoprotein) or “bad” cholesterol levels and lower HDL (high-density lipoprotein) or “good” cholesterol levels in the blood. This, in turn, can lead to an increased risk of heart disease, stroke, and other chronic health conditions.
Trans fats are created when liquid vegetable oils are partially hydrogenated to make them more solid and stable at room temperature. These fats are often used in processed foods, baked goods, and fast food, where they help improve texture, taste, and shelf life.
Unlike other types of fats, trans fats are not essential for our bodies and have no known health benefits. Therefore, it’s best to limit our intake of trans fats and replace them with healthier fats, such as monounsaturated and polyunsaturated fats. Trans fat foods list
in nuts, seeds, avocados, and fatty fish.
How to reduce saturated fat intake?
Read nutrition labels
Check the nutrition labels on packaged foods to identify foods that are high in trans fats. Avoid foods that contain “partially hydrogenated oils” or “hydrogenated oils” in the ingredients list.
Choose healthier fats
Opt for healthier fats such as monounsaturated and polyunsaturated fats. Good sources of these fats include nuts, seeds, avocados, olive oil, and fatty fish.
Cook at home
Cooking your meals at home allows you to control the ingredients and the cooking methods. Use oils that are low in saturated and trans fats, such as olive oil, canola oil, or coconut oil.
Avoid fast food and processed snacks
Fast food and processed snacks are often high in trans fats. Choose healthier snacks, such as fresh fruit, vegetables, and whole-grain crackers.
Limit your intake of fried foods
Fried foods are often cooked in oils that contain trans fats. Limit your intake of fried foods and choose healthier cooking methods, such as baking, grilling, or broiling.
Choose low-fat dairy products
Dairy products that are high in fat, such as butter, cream, and cheese, can contain trans fats. Choose low-fat dairy products instead.
Be mindful when eating out
When eating out, ask about the cooking methods and ingredients used in the dishes. Choose dishes that are cooked in healthier oils and avoid fried foods.
If you are wondering how to eat less saturated fat you can give these methods a try!
Benefits of lowering trans fat intake
Reduced risk of heart disease
Trans fats increase LDL (low-density lipoprotein) cholesterol levels and decrease HDL (high-density lipoprotein) cholesterol levels, leading to an increased risk of heart disease. By limiting your intake of trans fats, you can lower your risk of heart disease and related conditions such as heart attacks and stroke.
Improved blood lipid profile
Lowering your trans fat intake can improve your blood lipid profile, including reducing your total cholesterol and LDL cholesterol levels, which is beneficial for heart health.
Better weight management
Eating a diet high in trans fats may contribute to weight gain and obesity. By reducing your intake of trans fats and replacing them with healthier fats, you can better manage your weight.
Improved insulin sensitivity
Trans fats can reduce insulin sensitivity, which may increase the risk of type 2 diabetes. By lowering your intake of trans fats, you can improve your insulin sensitivity and lower your risk of developing type 2 diabetes.
Trans fats can cause inflammation in the body, which has been linked to many chronic diseases. By reducing your intake of trans fats, you can reduce inflammation in the body and lower the risk of developing chronic diseases.
If a question pops up what should I do if I ate trans fat? The mentioned trans fat foods list and means of reducing its adverse effects can help maintain a balance.