cardiac - Fat Facts; Trans-Fats: What They Are, Why They Are Bad, and How to Avoid Them

Fat Facts; Trans-Fats: What They Are, Why They Are Bad, and How to Avoid Them

by Vikki Scovell

HI FOLKS,

I want to tell you about trans-fats. In our food, we find 3 types of fat;

• Saturated fat, which is mostly of animal origin and should be eaten only in small amounts, as saturated fats raise blood levels of LDL (bad) cholesterol. Diets high in saturated fat are linked to heart disease, hypertension (high blood pressure) and arterial damage.

• Unsaturated fats are generally healthy and usually of plant origin. These fats reduce the blood levels of LDL (bad) cholesterol, and increase the levels of HDL (good) cholesterol. A majority of the fats in your diet should be unsaturated (oily fish, olive oil, nuts, seeds, avocados).

• Trans-fats are mostly artificially produced; they are cheap and have a longer shelf life that natural fat. Trans-fats also increase the blood levels of LDL (bad) cholesterol, and here is the double whammy; they also decrease levels of HDL (good) cholesterol. These guys are BAD for you.

When you look at the nutrition label on a packet, you should find fat separated into saturated and unsaturated; giving you an idea about how healthy the food is. Foods high in saturated fats should be

used minimally. Only occasionally will you find trans-fats listed here. To find them, you often have to look at the ingredients where they will be labeled; hydrogenated fats, shortening or partially-hydrogenated fats.

Trans-fats have no nutritional benefits, and are actively unhealthy; linked to heart disease, hypertension, damaged and blocked arteries, stroke, diabetes, lowered immune systems, low amounts of ‘cream’ in breast milk, impaired absorption of vitamins and minerals, and general digestive disorders. They are so widely used in food production, that you will find them everywhere. They are found in some restaurant and fast food, cakes, biscuits, puddings, prepared meals, supermarket bakery products, pastries, chocolate (especially with soft fillings), diet products, sauces, mixes, cooking fat, margarine, old cooking oils, yep, pretty much everything. Occasionally they are not labeled at all, especially in margarines, so swap to butter, or choose a spread specifically labeled ‘contains no trans-fats.’

It is believed that there are health problems of epidemic proportions looming just over the horizon. An entire generation of

children have been brought up consuming foods containing significant quantities of these fats. Doctors are finding teenagers with levels of arterial damage and hypertension previously only found in middle-aged people. There is growing concern that trans-fats are destroying our health, and reducing our life expectancy.

Make sure that you keep your eyes peeled for these unhealthy fats, especially in food given to children. Check the back of packets for hydrogenated fats, or choose organic foods, as hydrogenated fats are prohibited in organic food. Happy eating, Vikki.

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Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters.

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