Are trans fats bad for you?
Eating a lot of trans fats in your diet can raise cholesterol levels in the blood, which can lead to health conditions such as heart attacks and strokes. However, most people in the UK don’t eat a lot of trans fats. On average, each person will eat about half the recommended amount.
Trans
Fats or Hydrogenated fats were seen as a healthier alternative to saturated
fats: using margarine was deemed better for you than using butter, yet
numerous studies now conclude that trans fats are actually worse.
It is true that saturated fats raise total and bad (LDL) cholesterol levels. Trans fats do the same, but they also strip levels of good (HDL) cholesterol, the kind that helps unclog arteries. Trans fats also increase triglyceride levels in the blood, adding to our risk of cardiovascular disease.
Basically, the more solid the fat, the more it clogs our arteries. Many margarines and spreads are now available with low or zero levels of trans fats, but they are less suitable for cooking and baking.
Reducing your intake of trans fats
If a product contains hydrogenated fats or oils, it will probably contain trans fats. If you want to reduce your intake of trans fats you should:
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avoid products that list hydrogenated or partially hydrogenated fat or oil on the packaging/label
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include lots of fruit and vegetables in your diet (5 a day)
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eat fat-free or low-fat dairy products
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when eating out try to eat less fried foods
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try to eat fewer biscuits, cakes and pastries
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use liquid vegetable oil for frying
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Try baking, steaming, grilling or broiling instead of frying.
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Eat foods that contain healthier fats, such as nuts (e.g., walnuts and almonds), seeds (e.g., sunflower and pumpkin), olives and avocados.
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Eat more seafood and choose it in place of some meat and poultry.
