What is Bad Fat? – Trans fat

Do you know that trans fat can increase your “bad cholesterol” (LDL) and lowers your “good cholesterol”

What is Bad Fat? – Trans fat

What are trans fats?

There are two types of trans fat that are found in foods which are naturally-occurring and artificial trans fats. 

Naturally-occurring fats are present in small quantities in animal foods (dairy products and meat products). However, there hasn’t been enough research to see if naturally occurring trans fats have the same adverse effects on cholesterol levels as artificial trans fats.

Artificial trans fats (or trans fatty acids) are created by a chemical process in the industry where hydrogen is added to liquid vegetable oils to make them more solid. Artificial trans fats are the most common source of trans fats, which are referred to as “bad fats” since they can affect your health.

How do trans fats affect your health?

Trans fat raises bad cholesterol levels (LDL) while lowering good cholesterol levels. Trans fats are also associated with a higher risk of heart disease, stroke, and type 2 diabetes, so better watch out the amount of trans fat food that you eat daily and prevent overeating.

Where can you find Trans Fat?

Trans fat present in foods that contain partially hydrogenated vegetable oils such as:

  • Fried food: French fries, hot dog, fried chicken
  • Margarine: Tubes, stick
  • Baked goods: Pastries, cookies, cakes
  • Processed snack food: Chip crackers

How do you reduce trans fats in your diet?

  • Read the Food Labels/ Nutrition Facts carefully: Avoid foods with ingredients like ‘hydrogenated oils, ‘shortenings,’ and ‘partially hydrogenated oils,’ or where the amount of trans fats is mentioned in the nutrition facts. You should examine the label carefully, especially if the product states that no trans fats have been added because it may include it as one of the ingredients.
  • Limit the intake of processed and fast foods: Processed and fast food are high in trans fats, so it’s best to avoid them if you want to keep your body healthy. Instead, focus on eating healthy foods that are high in nutrients including fruits, whole grains and vegetables.
  • Avoid consuming deep fried food: Deep fried foods are high in trans fats, and also avoid reheating or reusing the same oil for frying.
What is Bad Fat? – Trans fat
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