Dr. Rohit Goel, Consultant, Interventional Cardiology, Fortis Memorial Research Institute, Gurugram
The term “trans fat” refers to turning vegetable oils that are made up of mostly unsaturated fats into solid fats. They’re artificially made through the method of hydrogenation, are cheap in price, and have a long shelf life. Trans fats are most often found in fried foods, savory snacks, pizzas, margarine, vegetable shortenings, doughnuts, baked food, etc.
Consuming trans fats increases plaque in blood vessel walls which results in an increased level of “bad” LDL cholesterol. This increases the risk of developing heart disease which can eventually lead to a heart attack.
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Apart from heart disease, trans fats can also lead to other chronic conditions. They increase the risk of developing type 2 diabetes, breast cancer, infertility in women, and digestive issues. It is, therefore, necessary to eliminate trans fats in your family’s diet.
Ideally, you ought to get 0 grams of trans fat per day. Trans fats occur naturally in foods, like milk, butter, and animal meat. These trans fats are less harmful to your health. The worst kinds occur in fried foods and snacks.
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When you go to any restaurant for lunch or dinner, ask about the oil they use to cook food before you order.
I would recommend cooking with olive oil, sunflower, mustard oil to avoid trans fat oil. Good fats come mainly from vegetables, nuts, seeds, and fish. Switch to monounsaturated and Polyunsaturated fats as they are healthy fats and improves the cholesterol profile.
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A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol. Replace whole-fat dairy products with nonfat or low-fat products. Make an effort to eat more fruits and vegetables instead of processed or packaged foods and try to avoid food made from unsaturated fats to keep yourself healthy.