How to Remove Trans Fat From Your Diet

Over the last several years, trans fat has joined the list of bad fats. Not only does it raise bad LDL cholesterol, but it also lowers heart-protective HDL cholesterol. Since 2006, food manufacturers have been required to list trans fat content on products' Nutrition Information labels. As a result, many brands have cut trans fats completely. Rather than just trust the ‘trans fat free’ note on the front of products, there are things you can do to remove or significantly reduce the amount of trans fat from your diet.

Instructions

Difficulty: Moderately Easy

How to Remove Trans Fat From Your Diet

1. Learn what trans fat is. 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. However, a small amount of trans fat is found naturally, primarily in some animal-based foods.
2. Read the Nutrition Information label on the back of foods. Trans fat can be found in vegetable shortening, some margarine, crackers cookies, snack foods, and other foods made with or fried in partially hydrogenated oils.
3. Make healthy substitutes. Instead of lard or vegetable shortening, buy healthy oils, such as olive or canola.
4. Check all the bad fats when choosing a product. Add together the trans and saturated fat content and select the product that has the least of these two fatty acids. For instance, one brand of butter might have less trans fat than margarine, but has a higher saturated fat content.
5. Use the general rule of thumb that five percent of the Daily Value or less is low and 20 percent or more is high. You can also make dietary trade-offs throughout the day. You don’t have to give up a favorite food to eat a healthy diet. When a food you like is high in any of these bad fats, balance it with foods that are low in them at other times of the day.

Tips & Warnings

• When eating out, ask what fats are used in the preparation of your food.