What is the significance of trans fat

Mozaffarian D. Dietary fat. Zhu Y, et al. Dietary total fat, fatty acids intake, and risk of cardiovascular disease: A dose-response meta-analysis of cohort studies. Lipids in Health and Disease. Shah B, et al. Trans fatty acids linked to myocardial infarction and stroke: What is the evidence? Trends in Cardiovascular Medicine.

Bonow RO, et al. Nutrition and cardiovascular and metabolic diseases. Saunders Elsevier; Accessed Jan. Heart-healthy lifestyle changes. National Heart, Lung, and Blood Institute. Islam MA, et al. Trans fatty acids and lipid profile: A serious risk factor to cardiovascular disease, cancer and diabetes.

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Is there a risk of rhabdomyolysis from statins? Soy: Does it reduce cholesterol? Soy: Does it worsen hypothyroidism? Not all fat is bad. Certain kinds of fat play an important role in health. Polyunsaturated and monounsaturated fats are good forms of fat that promote heart health.

These fats help lower blood cholesterol and reduce the risk of heart disease. The Dietary Guidelines for Americans recommend a daily total fat intake between percent of calories, with most fats coming from polyunsaturated and monounsaturated fats such as fish, nuts and vegetable oils such as canola oil, flax seed oil and soybean oil.

Saturated fats and trans fats can increase blood cholesterol levels and increase the risk of heart disease.

Some people should limit the amount of these fats in their diet. Saturated fats can be found in fatty meat, butter, whole milk and coconut, palm and palm kernel oils. While trans fats are found naturally in some foods, they are mostly found in foods with partially hydrogenated oils, such as processed cookies, crackers, muffins, potato chips and stick margarine.

Since trans fats act like saturated fats in your body, it may be important to limit your intake of foods that have trans fats. About 2. But, your intake depends on your food choices. Why did trans fats become so popular if they have such bad health effects? Which foods contain trans fats? How much trans fat can I eat a day?

How can I limit my daily of trans fats? Here are some ways to achieve that: Eat a dietary pattern that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts.

Also limit red meat and sugary foods and beverages. Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often. Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat. Use soft margarine as a substitute for butter, and choose soft margarines liquid or tub varieties over harder stick forms. Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that may contain trans fat.

Limit how frequently you eat them. Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be trans fat. First Name required First Name Required. Last Name required Last Name Required. Email required Email Required.