Trans fatty acids
Excess dietary fat is often times the culprit of many diseases. Excess dietary fat is associated with an increased risk of developing cardiovascular disease. However, not all fat is created equal. Much research has shown saturated fat to be the most undesirable form of fat. Monounsaturated fats appear to have heart healthy benefits. However, another important variety of fat to consider is trans fatty acids. Trans fatty acids have been shown to have adverse affects similar to saturated fat. Since consumption of trans fatty acids in the typical American diet is increasing, we must give attention to this health risk.
What are trans fatty acids?
Trans fatty acids are located in a wide variety of foods. Food manufactures use trans fatty acids because they increase the shelf stability of foods for minimal cost. Manufactures produce these fatty acids by a process called hydrogenation. Fatty acids can exist in either a cis or trans configuration. As a trans configuration, the fatty acids can pack together more tightly. Some trans fatty acids do exist in nature such as those found in meats and dairy products.
What do trans fatty acids do?
Excess trans fatty acids increase the risk of cardiovascular disease. Some studies have shown that the total amount of fat eaten is not as important as the type of fat eaten. Trans fatty acids have been shown to increase the level of blood cholesterol, especially LDL (“bad”) cholesterol. In addition, HDL (“good”) cholesterol is decreased by high trans fatty acid consumption. Many studies have shown trans fatty acids to increase Lp(a) levels. High Lp(a) levels have been reported to increase the risk of cardiovascular disease. However, much research is needed to clarify the relationship of Lp(a) levels to cardiovascular disease.
How do I decrease the amount of trans fatty acids in my diet?
Since trans fatty acids appear in a variety of foods, careful attention must be used to lower your consumption. Estimates of average American consumption usually range from 3-13 grams per day. Americans have been eating less butter and increased the consumption of margarine. However, margarines are often times loaded with trans fatty acids. When choosing margarines, look for softer varieties. Trans fatty acids act similar to saturated fat, which is usually solid at room temperature. Some margarine products are free of trans fatty acids and are labeled as such. Decreasing intake of fried foods and products made with hydrogenated fats such as crackers and cookies will decrease trans fatty acids. Unfortunately, trans fatty acids are not labeled on the “Nutrition Facts” panel. However, looking at the list of ingredients on food labels can help. Foods that use hydrogenated fat as predominant fat contain many trans fatty acids. Ingredients on a food label are listed in order of weight. Since no specific recommendations have been made regarding trans fatty acid intake, limiting saturated fat to less than 7-10% of total caloric intake and total fat to under 30% of total caloric intake should limit trans fatty acid intake to acceptable levels.
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