Get the 411 on Trans Fat

Carly Kennedy Wellness & Health Management Specialist View Bio

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Trans fat is vegetable fat that has been chemically altered by a process called hydrogenation, which turns healthy fat, such as corn oil or soy bean oil into a solid, unhealthy fat. Trans fat is linked to increased LDL (bad cholesterol) levels, decreased HDL (good cholesterol) and increased triglyceride levels, which all contribute to heart disease.

The American Heart Association recommends that less than 1 percent of daily calories come from trans fat (2 grams of trans fat for a 2,000 calorie diet). Don’t be fooled by food packages stating “low fat” because when it is removed, sugar, salt and hydrogenated oils are often added.

Foods to avoid or check the label for trans fat:

• Margarine – look for no hydrogenated oil and the least amount of both trans and saturated fat
• Packaged foods – such as cake or pancake mixes
• Baked goods – such as donuts, cookies and cake
• Soups – dried and liquid soups both contain very high levels of trans fat
• Fast food – anything deep-fried will have trans fat—go with the grilled option instead
• Chips and crackers – read the label first to check or go with popcorn or pretzels instead
• Salad dressings, mayonnaise, gravy and whipped toppings – opt for oil and vinegar