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Explanation of how trans-fat is worse than saturated fat for your health - Strategies for Staying Healthy. Also refer to cholesterol, Food and Drug Administration, FDA, hydrogenated, vegetable shortening, Ron Kurtus, School for Champions. Copyright © Restrictions

Trans-Fat is Bad for Your Health

by Ron Kurtus (revised 19 February 2001)

A type of fat called "trans-fat" is much more harmful than other types of fat in your diet. A problem is that it is sometimes difficult to find out which foods have trans fat. You should try to avoid foods with this type of fat.

Questions you may have include:

• Why is trans-fat worse for you than other fats?
• What foods have trans-fat in them?
• How can you avoid trans fat?

This lesson will try to answer those questions for you. There is a mini-quiz near the end of the lesson. Health Disclaimer

Trans-fat worse than other fat

In general, too much fat in your diet is not healthy. Trans-fat is worse than even saturated fat, in that it raises levels of bad cholesterol (LDL) and decrease levels of good cholesterol (HDL).

Scientists at Harvard's School of Public Health estimate that trans fats contribute to as many as 30,000 cardiovascular deaths each year. The Center for Science in the Public Interest consumer group has been lobbying the Food and Drug Administration to list this artery-clogging fat on food labels. Until the FDA takes action, you must take steps yourself to avoid this type of fat in the food you eat.

Many foods have trans-fat

Trans-fats are created when vegetable oils are hydrogenated, a process that hardens them into solids or semi-solids. Hydrogenated oils show up in many snacks, including cakes, cookies, fried foods, microwave popcorn, and in margarine (both the stick and the tub varieties).

Study labels to avoid trans-fats

It pays to study labels, even those that read cholesterol-free or low in saturated fat to make sure the items don't say they contain hydrogenated oil. Avoid foods made with even partially hydrogenated oil or vegetable shortening.

Some brands of margarine are labeled "trans-fat-free." If you can't find one, choose a liquid or semi-soft margarine over the stick variety. The harder the spread, the more trans fat it contains.

Summary

Trans fat is worse for your health than saturated fat. Hydrogenated oils are a major source of trans-fat. You should study food labels to avoid food with hydrogenated oils and trans-fat.

Answers to Readers' Questions

Your health is important to your family

Resources

The following are resources on this subject.

Websites

American Heart Association Information about heart disease prevention and treatment.

National Heart, Lung, and Blood Institute Information on low-fat diets, heart disease and cholesterol.

The Harvard School of Public Health Discussion of trans fat, proposed labeling changes and alternatives to trans fat.

The International Food Information Council Foundation Information on nutrition research, including material on trans fat.

General Health Resources

Books

Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol by Mary G. Enig. Bethesda Press (2000) $29.95 - Well- researched guide, answering questions about fats.

Eater's Choice: A Food Lover's Guide to Lower Cholesterol by Ron Goor, Nancy Goor, and Barry Estabrook. Houghton Mifflin (1999) $17.00 - Provides useful information about diet and heart disease, including a discussion of trans fats. Includes collection of  low-fat recipes.

Top-rated books on Transfats

Top-rated books on General Health

Miscellaneous

Mini-quiz to check your understanding

1. What is wrong with having trans-fat in foods?

2. Which foods often contain trans-fat?

3. How can you avoid eating foods with trans-fat?

If you got all three correct, you are on your way to becoming a Champion in being Healthy. If you had problems, you had better look over the material again.

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Trans-Fat is Bad for Your Health