How to Avoid the Harm Caused by Trans Fatty Acids
Trans fatty acids (TFAs) are a type of unhealthy fat that can have a number of negative effects on your health. They can raise your LDL (bad) cholesterol levels, lower your HDL (good) cholesterol levels, and increase your risk of heart disease, stroke, and type 2 diabetes.
TFAs are found in many processed foods, including:
Margarine
Shortening
Baked goods
Fried foods
Packaged snacks
You can avoid the harm caused by TFAs by limiting your intake of processed foods. Instead, focus on eating whole, unprocessed foods, such as:
Fruits
Vegetables
Whole grains
Lean protein
If you do eat processed foods, check the nutrition label to see how much TFA they contain. The FDA requires food manufacturers to list the amount of TFA in their products, so you can make informed choices about what you eat.
Avoiding Trans Fats When Eating Out
It can be difficult to avoid TFAs when eating out. However, there are a few things you can do to reduce your exposure to these unhealthy fats:
Choose grilled or baked dishes over fried dishes.
Ask for your food to be cooked in olive oil or another healthy oil instead of butter or margarine.
Avoid processed foods, such as chips and fries.
If you are unsure about whether a dish contains TFAs, ask your server.
Trans Fats in Your Diet
Trans fats are a type of unsaturated fat that is created when liquid oils are turned into solid fats, a process called hydrogenation. This process can occur naturally in small amounts in some animal products, but most of the trans fats in our diet come from processed foods.
Trans fats have been shown to raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels, which can increase your risk of heart disease. They can also increase your risk of stroke, type 2 diabetes, and some types of cancer.
How to Avoid Trans Fats
The best way to avoid trans fats is to limit your intake of processed foods. Processed foods often contain trans fats because they are used to extend the shelf life of the food and to improve its taste and texture.
Instead of processed foods, focus on eating whole, unprocessed foods, such as:
Fruits
Vegetables
Whole grains
Lean protein
If you do eat processed foods, check the nutrition label to see how much trans fat they contain. The FDA requires food manufacturers to list the amount of trans fat in their products, so you can make informed choices about what you eat.
Tips for Avoiding Trans Fats
Here are some tips for avoiding trans fats:
Read food labels carefully. Look for foods that have 0 grams of trans fat per serving.
Choose grilled or baked dishes over fried dishes.
Ask for your food to be cooked in olive oil or another healthy oil instead of butter or margarine.
Avoid processed foods, such as chips and fries.
If you are unsure about whether a dish contains trans fats, ask your server.
The Bottom Line
Trans fats are a type of unhealthy fat that can have a number of negative effects on your health. By limiting your intake of processed foods, you can reduce your exposure to trans fats and improve your overall health.
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