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Scientific evidence shows trans fat increases the incidence of coronary heart disease. In fact, there is no known safe level of trans fat consumption. While people are becoming increasingly aware of the heart-health risks associated with trans fat, our consumption of saturated and trans fat is very high.

Why Hydrogenated Oils Should be Avoided at All Costs

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Unlike other fats, the majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine.

Where will I find trans fat?

Vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils.
Unlike other fats, the majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine. However, a small amount of trans fat is found naturally, primarily in some animal-based foods. Essentially, trans fat is made when hydrogen is added to vegetable oil -- a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Trans fat, like saturated fat and dietary cholesterol, raises the LDL (or "bad") cholesterol that increases your risk for CHD. On average, Americans consume 4 to 5 times as much saturated fat as trans fat( US ) in their diet.

Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly. Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as vegetable shortenings, some margarines (especially margarines that are harder), crackers, candies, cookies, snack foods, fried foods, and baked goods.

Are All Fats the Same?

Simply put: no. Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K, and carotenoids. Both animal and plant-derived food products contain fat, and when eaten in moderation, fat is important for proper growth, development, and maintenance of good health. As a food ingredient, fat provides taste, consistency, and stability and helps us feel full. In addition, parents should be aware that fats are an especially important source of calories and nutrients for infants and toddlers (up to 2 years of age), who have the highest energy needs per unit of body weight of any age group.

Saturated and trans fats raise LDL (or "bad") cholesterol levels in the blood, thereby increasing the risk of heart disease. Dietary cholesterol also contributes to heart disease. Unsaturated fats, such as monounsaturated and polyunsaturated, do not raise LDL cholesterol and are beneficial when consumed in moderation. Therefore, it is advisable to choose foods low in saturated fat, trans fat, and cholesterol as part of a healthful diet.

**What Can I Do About Saturated Fat, Trans Fat, and Cholesterol?**

When comparing foods, look at the Nutrition Facts panel, and choose the food with the lower amounts of saturated fat, trans fat, and cholesterol. Health experts recommend that you keep your intake of these nutrients as low as possible while consuming a nutritionally adequate diet. However, these experts recognize that eliminating these three components entirely from your diet is not practical because they are unavoidable in ordinary diets.

Sources of monounsaturated fats include olive and canola oils.

Sources of polyunsaturated fats include soybean oil, corn oil, sunflower oil and foods like nuts and fish.

Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the amounts of saturated fat, trans fat, and cholesterol are lower than the amounts in solid shortenings, hard margarines, and animal fats, including butter.

Consider Fish. Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.

Choose Lean Meats, such as poultry (without skin, not fried), lean beef and pork (trim visible fat, not fried).

Ask Before You Order When Eating Out. A good tip to remember is to ask which fats are being used in the preparation of your food when eating or ordering out.

Watch Calories. Don't be fooled! Fats are high in calories. All sources of fat contain 9 calories per gram, making fat the most concentrated source of calories. By comparison, carbohydrates and protein have only 4 calories per gram.

Here are two actions consumers can take to keep their intake of saturated fat, trans fat, and cholesterol "low":

Look at the Nutrition Facts panel when comparing products. Choose foods low in the combined amount of saturated fat and trans fat and low in cholesterol as part of a nutritionally adequate diet.

When possible, substitute alternative fats that are higher in mono- and polyunsaturated fats like olive oil, canola oil, soybean oil, sunflower oil and corn oil.

Defenition / short information

Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils."

Why do some companies use trans fats?

Companies using trans fats in their foods because they’re easy to use, inexpensive to produce and last a long time.Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers.

How do trans fats affect my health?

Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.

Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.

Why did trans fats become so popular if they have such bad health effects?

Before 1975, very little was known about how trans fat can harm your health. In the 1990s, research began identifying the adverse health effects of trans fats.

How many different fats are there?

There are four major dietary fats in the foods we eat:

saturated fats, trans fats,monounsaturated fats and polyunsaturated fats.

The four types have a different chemical structure.The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation.

Do all fats have the same number of calories?

There are nine calories in every gram of fat, regardless of what type of fat it is.That’s a lot of calories compared to carbohydrates and proteins, which contain only four calories per gram.

Because fats are so energy-dense, consuming high levels of fat – regardless of the type – can lead to taking in too many calories. That can lead to weight gain or being overweight.Consuming high levels of saturated or trans fats can lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still limiting the total amount of fat you consume.

Can fats be part of a healthy diet?

Eating foods with a moderate amount of fat is definitely part of a healthy diet. Just remember to balance the amount of calories you eat with the amount of calories you burn. Aim to eat more vegetables, fruits, whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish (at least twice a week).Doing so means that your diet will be low in both saturated fats and trans fats.