Trans Fats
from Lose Weight Reviews

The Lowdown On Trans Fats

Trans fats – everyone knows that they are supposed to avoid them. But just what are they? Here is a look at these and why you should be avoiding them.

There are four types of fatty acids that can be found in foods, and this type of fat is one of them.

They are found in low levels in many animal-based foods as well as in semi-solid fats like shortening.

When found in foods they generally make up two to five percent of the total fat content. Not all of these oils and foods are bad, however, since they can also contain good fatty acids such as omega-3 and omega-6. When liquid oils are made into a semi-solid form, like shortening, it can increase the amount of this fat type in the oil. These fats often have a longer shelf life than liquid oils and also break down easily when used at high temperatures, and so are often used in food production, especially frying.

What is the health concern?

Trans fats are considered bad for your health because research has shown that they can increase the amount of LDL-cholesterol, also known as “bad” cholesterol, in the blood. This type of cholesterol is a major contributor to heart disease, and can cause health problems if the amount becomes too high.

This type of fat has also been shown to reduce the amount of HDL-cholesterol, or “good” cholesterol, in the blood. This type of cholesterol helps to protect against heart disease, and having levels that are too low can lead to health problems.

Your other options

While eating transfats is not good for your health, you cannot avoid eating fats entirely. Certain types of fat are important. Vitamins A, D, and E need fat to be absorbed by the body.

Monounsaturated fats and certain polyunsaturated fats can reduce the risk of heart disease. Omega-3 and omega-6 fatty acids are important for heart health and overall good health. These “good” fats can be found in fish as well as soybean, corn, canola, and sunflower oils.

How much can you have?

According to the World Health Organization, the total amount of trans fats that you should eat per day should equal less than one percent of your daily energy intake.

So, for example, if you follow a 2,000 calorie diet, 20 calories or fewer should come from this fat type. This is actually easier than it sounds. Avoiding fried foods, for instance, can help you avoid some. When cooking, make sure that the amount in oils is 2% or less of the total fat.

In other foods that you eat, make sure that it is equal less than 5% of the fat in the food. If you do this, you will find that your total intake easily remains under the World Health Organization recommendation. At times when you are unable to figure out the percent in a dish, such as when dining out, avoid fried foods.

Choosing baked and broiled dishes, dishes featuring lean cuts of meat, and avoiding butter and cream based sauces can help you keep your trans fats totals to a minimum.

Read more diet and weight loss related articles here

More lose weight information