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What Are Trans Fats?

Introduction

Trans fats are a type of unhealthy fat that can raise your cholesterol levels and increase your risk of heart disease. They are created when liquid oils are turned into solid fats, a process called hydrogenation. This process can occur naturally in small amounts in some animal products, but most trans fats are created artificially and added to foods to improve their texture, shelf life, and flavor.

Sources of Trans Fats

Trans fats can be found in many processed foods, including:

• Margarine
• Shortening
• Cookies
• Crackers
• Fried foods
• Baked goods

It is important to read food labels carefully to avoid trans fats. Look for the words "partially hydrogenated oils" or "hydrogenated oils" in the ingredient list. If these ingredients are listed, the food contains trans fats.

Health Effects of Trans Fats

Trans fats have been linked to a number of health problems, including:

• Increased LDL (bad) cholesterol levels
• Decreased HDL (good) cholesterol levels
• Increased risk of heart disease
• Increased risk of stroke
• Increased risk of type 2 diabetes
• Increased risk of obesity

The American Heart Association recommends that adults limit their intake of trans fats to less than 1% of their daily calories. This means that if you eat 2,000 calories per day, you should consume less than 2 grams of trans fats.

How to Avoid Trans Fats

The best way to avoid trans fats is to read food labels carefully and choose foods that do not contain them. You can also make healthier choices by:

• Choosing lean meats and poultry
• Eating plenty of fruits and vegetables
• Choosing whole grains over refined grains
• Limiting your intake of processed foods