Trans-fats raise levels of "bad" LDL cholesterol, which accumulates in arterial walls, leading to their hardening and narrowing. Simultaneously, they lower "good" HDL cholesterol, which helps transport excess cholesterol back to the liver. A diet high in trans fats increases the risk of heart disease, heart attacks, stroke, and type 2 diabetes. TFAs can trigger chronic inflammation, which is associated with conditions like cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease, autoimmune disorders, and eurodegenerative diseases. Research has also established a positive link between TFAs and cancer.
Trans-fats are favored in the food industry due to their convenience, cost-effectiveness, and extended shelf life. They enhance the flavor and texture of foods and are frequently used in deep frying by restaurants and fast food establishments, as these oils can be reused multiple times in commercial fryers. The food industry has made significant efforts to reduce trans fats in its products. Some examples of foods containing trans fats that should be limited or avoided include:
Commercial baked goods, such as cakes, cookies, and pies.
Margarine
Microwave popcorn
Frozen pizza
Refrigerated dough, including biscuits and rolls
Fried foods, such as French fries, doughnuts, and fried chicken
Non-dairy coffee creamer
Any deep-fried and battered items
Pies, pie crusts, and doughnuts
Small amounts of trans fats can also be found in animal products like red meats and dairy.
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