Trans fatty acids-Dietary trans fat increases the risk of heart disease

Dietary trans fats are harmful fats. It lowers the levels of 'good' cholesterol in the blood and raises the levels of 'bad' cholesterol. Excessive levels of bad cholesterol in the blood increase the risk of heart disease. So the more trans fats you eat, the higher your risk of heart and vascular disease. Trans fat is so unhealthy that the US Food and Drug Administration (FDA) recently banned food manufacturers from adding artificial trans fats as a major source of food and beverages. The agency hopes the move will prevent thousands of heart attacks and deaths each year.

Trans fat key:

Most trans fats are made through industrial processes. In this process, hydrogen is added to the vegetable oil. Trans fat is a partially hydrogenated vegetable oil that hardens at normal low temperatures. Although it is not very harmful, if you use vegetable oil for frying without changing it during cooking, it becomes more and more trans fat, which is very harmful for the body.

Trans fat in your diet:

A variety of bakery products, such as: cakes, cookies are one of the trans-rich foods. Processed foods, frozen foods and fried foods, fried chicken, French fries are some sources of trans fat.

How Trans fat Harms You:

Of the cholesterol in the blood, two types of cholesterol are very important.

1. Low concentration cholesterol or LDL, which is considered 'bad' cholesterol. This type of cholesterol plays an important role in the formation of fat clots in the walls of the blood vessels of the heart and narrows the blood vessels and impedes blood flow. This increases the risk of heart disease.

2. High concentration cholesterol or HDL, which is 'good' cholesterol. This cholesterol carries the 'bad' cholesterol from the blood to the liver and prevents fat from building up in the walls of the blood vessels.

Trans fat raises 'bad' cholesterol in your blood and lowers 'good' cholesterol. Thus, trans fats have unhealthy effects on normal blood cholesterol levels and trans fats increase the risk of heart attack, stroke, vascular disease and diabetes.

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Look at the food label:

In the United States, if a food label contains less than 0.5 grams of trans fat, it is considered zero gram trans fat. The agency also announced that foods made before the ban by the US Food and Drug Administration (FDA) would still be on the market. So you can check the food label yourself. Look at the list of any food ingredients, whether there is trans fat in it. If so, whether it is less than 0.5 grams or not.

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What you should eat:

Not all foods are good for health, except for trans fats. Ingredients that food manufacturers may use as an alternative to trans fat may not be healthy. Saturated fats are also unhealthy. Tropical oils: such as coconut and palm oil are rich in saturated fats. Saturated fat raises cholesterol. About 20 to 35 percent of your total daily calories come from saturated fat. Try to have less than 10 percent of your total daily calories in saturated fat. Mono-unsaturated fats are found in olive and almond oils. These can be an alternative to saturated fats. Almonds and almond foods and fish and fish oils contain omega-3 fatty acids. These foods rich in omega-3 fatty acids are also healthy.