Why Are Trans Fats So Harmful?

Author: Mark Velov Time for reading: ~1 minutes Last Updated: August 08, 2022

A balanced diet and reduced intake of saturated and trans fats reduces the risk of cardiovascular disease

Saturated fats have long been known to increase total and LDL cholesterol and increase the risk of heart disease. Because saturated fats were first found in animal products, many people believe that eating low-fat dairy products and pure (lean) meat reduces the risk of heart disease. But in vegetable oils that are processed to solid fats (such as corn oil to margarine), the level of saturated fat rises dramatically, as do the levels of trans fat .

A recent study found that trans fatty acids raise LDL cholesterol levels just as much as saturated fats. Therefore, in order to reduce the risk of cardiovascular disease, the intake of both animal fats and hydrogenated vegetable fats should be reduced.

Due to the lower price, many restaurants use vegetable fats for frying. Foods prepared in this way are extremely rich in trans fats. Such foods should also be limited.

According to data collected by the FDA, approximately 50% of the trans fats we consume come from foods such as waffles, crackers, chips, croissants, saltines and dishes made with hydrogenated vegetable fats . Only 21% of these fats come from animal products. Unfortunately, there is no legislation restricting restaurants and fast food restaurants from using hydrogenated vegetable fats. In some countries, restaurants are required to notify their customers when they use such cooking products.

The greatest responsibility, however, remains ours. Experts advise to avoid eating foods that are potential sources of trans fats. Homemade cakes, croissants and crackers are the best choice. Lifestyle is of great importance to our health.

Total fat intake should not exceed 20% of total energy imports. Saturated fats in the diet should not exceed 7% of total energy intake. Dietary cholesterol should not be more than 300 mg per day, and trans fats should be kept to a minimum. Margarine and butter should be replaced with olive or rapeseed oil. Following such a diet maintains normal cholesterol levels and greatly reduces the risk of cardiovascular disease.

Why Are Trans Fats So Harmful?

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