Top 5 Ways to Avoid Trans Fats

in Fat

What are Trans Fats

Trans fats are partially hydrogenated oils which raise people's cholesterol as much as saturated fat does. Hydrogenation is the process which converts liquid oil into margarine. Food labels indicate the amount of saturated fat in food but in case of trans fats, products which proudly claim "no trans fatty acids" may have them. They are invisible but they clog the arteries. Thus, these are the secret killers.


Do you check your food labels? The amount of "saturated fat" listed under nutrition information on food labels for cakes, cookies, crackers, pies, biscuits, doughnuts undermines the mischief these foods play on your arteries that supply blood to the heart.

Research shows that when you add the trans fat that's present in these baked goods to their saturated fat content, you roughly double the harm they can cause to your blood vessels.

  1. Check food labels for the words "vegetable shortening" or "partially hydrogenated" oils.
  2. Stay away from deep fried foods due to the high fat content. The higher the fat, the more chances of trans fats being present. It is wise to buy low fat chips, crackers, cookies, pastries, low fat margarines and other processed foods. Only make sure you don't end up eating twice as much.
  3. Choose olive oil and canola oil over butter, margarine or vegetable shortening whenever you can.
  4. Choose margarine tubs over sticks for lower trans fats. Look out for food labels which read "light", fat free" or "low fat" foods. This helps to cut down fat and calories.
  5. "Saturated Fat Free" foods are low in trans fat. Foods which read "low cholesterol", "low saturated fat" or "cholesterol free" may not be low in trans fats.

The blunder most health conscious people make is to think that less fat means you can have twice as much. Don't forget they still add to calories and weight.
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Pallavi Pandit has 1 articles online

Get heart healthy and understand food labels by being aware of what the terms low fat, lite, fat free, low salt and more, really mean. Here's more on information on Low Fat Home Cooking Techniques for heart disease prevention, good health and longevity.

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Top 5 Ways to Avoid Trans Fats

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This article was published on 2010/03/31