Of all the fats, trans fat is the worst for your health. Too much trans fat in your diet increases your risk for heart disease and other health problems. Trans fats are made when food makers turn liquid oils into solid fats, like shortening or margarine. Trans fats can be found in many fried, "fast" packaged, or processed foods, including:. Animal foods, such as red meats and dairy, have small amounts of trans fats.
But most trans fats come from processed foods. Your body does not need or benefit from trans fats. Eating these fats increase your risk for health problems.
All packaged foods have a nutrition label that includes fat content. Food makers are required to label trans fats on nutrition and some supplement labels. Reading food labels can help you keep track of how much trans fat you eat. Trans fats are under review for their health effects. Experts are working to limit the amount of trans fats used in packaged foods and restaurants. Trans fats are found in many processed and packaged foods. Note that these foods are often low in nutrients and have extra calories from sugar:.
Not all packaged foods have trans fats. It depends on the ingredients that were used. In the United States if a food has less than 0. Products made before the FDA ban of artificial trans fats may still be for sale, so check to see if a food's ingredient list says partially hydrogenated vegetable oil.
If it does, that means the food contains some trans fat, even if the amount is below 0. This hidden trans fat can add up quickly, especially if you eat several servings of multiple foods containing less than 0.
Trans fat, particularly the manufactured variety found in partially hydrogenated vegetable oil, appears to have no known health benefit. Experts recommend keeping your intake of trans fat as low as possible. Foods free of trans fats aren't automatically good for you. Food makers may substitute other ingredients for trans fat that may not be healthy either. Some of these ingredients, such as tropical oils — coconut, palm kernel and palm oils — contain a lot of saturated fat.
Saturated fat raises your total cholesterol. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option than is saturated fat. Nuts, fish and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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Some cities in the US have banned restaurants from using trans fats. For example, restaurants in New York City are now trans-fat-free. Some large fast food companies, like Kentucky Fried Chicken, have also made the switch. Margarine particularly stick margarine is another food high in trans fats. When it comes to margarine, the more solid it is, the more trans fat it contains. The following table compares the amount of total fat, saturated fat, and trans fat in butter and margarine.
Board of Health votes to phase out artificial trans fat from New York City's restaurants. Published December Accessed May 12, Dietary recommendations for cardiovascular disease prevention. Updated May 3, Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels. N Engl J Med. Diet and lifestyle recommendations revision Kentucky Fried Chicken website. Trans fats. American Heart Association website.
Updated October 7, Trans fat now listed with saturated fat and cholesterol. US Food and Drug Administration website. Updated June 16, Exceptional Nurses Winchester Hospital was the first community hospital in the state to achieve Magnet designation, recognition for nursing excellence. Supporting Our Community Our tremendous staff gives back to our community by coordinating free health screenings, educational programs, and food drives.
What Our Patients are Saying A leading indicator of our success is the feedback we get from our patients. Home Health Library. Written by American Heart Association editorial staff and reviewed by science and medicine advisers.
See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. What are trans fats? Why do some companies use trans fats? How do trans fats affect my health? Why did trans fats become so popular if they have such bad health effects? Which foods contain trans fats? How much trans fat can I eat a day? How can I limit my daily of trans fats?
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