How to Lower My Trans Fat

Fried and processed foods often include high amounts of trans fats.

Trans fat, or trans-fatty acids, is considered one of the worst types of fat according to MayoClinic.com. Not only does trans fat raise your bad cholesterol levels, it also lowers your levels of good cholesterol. This combination increases your risk of heart disease. Despite this fact, some manufacturers continue to use trans fats in their products because they prolong shelf life without adding a greasy texture. Accordingly, lowering the amount of trans fat in your diet requires conscious eating.

Instructions

1. Read food labels before purchasing or consuming foods. Avoid products that include the partially hydrogenated vegetable oil or shortening. Avoid products that simply list "hydrogenated" vegetable oil as well. Purchase foods that specifically contain fully or completely hydrogenated oil.

2. Choose products that list partially hydrogenated oils at the end of the ingredient list if you must buy the product, as the Harvard School of Public Health advises. The item's placement on the ingredient list indicates the amount used in the product.

3. Avoid processed dry goods such as crackers, cookies and cakes. Avoid fried foods such fast foods, doughnuts and french fries as well. Assume these products contain trans fats unless the label or menu indicates otherwise.

4. Ask your waiter if the restaurant uses trans-free oils before dining. Avoid deep-fried foods if you are unable to determine whether trans-free oils are used.

5. Use liquid vegetable oils in your cooking. The Centre for Food Safety in Hong Kong says to choose oils high in monounsaturated and polyunsaturated fats such as canola, olive, soybean or corn oil. Purchase margarine that contains little or no trans fat.

Tips & Warnings

• Do not rely on nutritional values when reading food labels. MayoClinic.com notes that the United States permits manufacturers to advertise "0 grams trans fat" if the product contains less than 0.5 grams of the product. Accordingly, read the ingredients to determine whether the product contains any trans fat.

References

• "MayoClinic.com"; High Cholesterol; May 2009
• Harvard School of Public Health: Shining the Spotlight on Trans Fat
• Centre for Food Safety: Trade Guidelines on Reducing Trans Fats in Food