Let's find out exactly what trans fats are. How bad are they for your heart?

A packet of biscuits, a roll, or a margarine from the store... Did you know that even though these foods may taste good, they may contain something very harmful to our bodies? Today we are talking about this silent enemy called 'Trans Fats'. Although the name may sound a little strange, this is something that we all need to know. Because these directly affect the health of your heart. So, let's talk about this simply and clearly.

Simply put, what are these trans fats?

We all get a little scared when we hear the word fat. But our bodies actually need fats. But the problem is the type of fat we eat. As well as the good fats, there are also bad fats that are very harmful to the body. One of the worst types of fat is trans fat .

There are two types of trans fats:

1. Natural Trans Fats: These are naturally present in animal meats like beef, lamb, and dairy products, in very small amounts. We don't need to worry about these.

2. Artificial Trans Fats: This is the real problem. These are artificially made in factories. They take regular liquid vegetable oils, add hydrogen gas to them (this process is called `Hydrogenation`), and turn that oil into a solid, shelf-stable substance. These are the ones that are labeled "Partially Hydrogenated Oils" on food labels.

Imagine taking a regular vegetable oil and artificially modifying it to make it thicker and more shelf-stable, like butter. This is very profitable for manufacturers.

Why are these added to food?

There are several main reasons why food manufacturers use these artificial trans fats:

• Shelf life: Adding trans fats can help foods last longer without spoiling.
• Good Texture and Flavor: These help give the food a good texture and crispiness. They also enhance the taste.
• Low Cost: The cost of producing these is much lower than natural fats like butter.

What serious harm does trans fat do to our bodies?

This is where we all need to understand exactly what trans fats are. They do double damage to our cholesterol levels.

Let's first take a simple look at cholesterol. There are two main types of cholesterol in our bodies.

• LDL (Low-Density Lipoprotein) Cholesterol: We call this "bad cholesterol" because it gets deposited on the walls of our blood vessels, gradually clogging them.
• HDL (High-Density Lipoprotein) Cholesterol: We call this the "good cholesterol." It's like a superhero. It removes bad cholesterol from the blood vessels and keeps them clean.

Now look at what trans fats do:

1. They increase the levels of bad (LDL) cholesterol in our body.

2. Also, it reduces the level of good (HDL) cholesterol that protects our body.

This blockage of blood vessels greatly increases the risk of developing serious diseases such as heart attacks , strokes, and type 2 diabetes . Even the FDA in the United States has now removed these artificial trans fats from the "Generally Recognized as Safe" (GRAS) category for these very reasons.

How do you find out if the things you buy at the store contain trans fats?

This is the most important thing. When we go to the store, we just grab whatever we feel hungry for, but how many of us read the label? But if you care about your health, you have to develop this habit.

Don't fall into the "0g Trans Fat" trap!

Many food packages have the words "Trans Fat 0g" printed on them. When we see that, we think, "Oh... this doesn't have any trans fat at all." But that's not the truth. By law, if a food has less than 0.5 grams of trans fat per serving, they can label it "0g."

Imagine you bought a packet of biscuits. One serving of it could be 3 biscuits. If those 3 biscuits contain 0.4g of trans fat, the label would say 0g. But what happens if you eat 6 or 9 biscuits? You are unknowingly adding a significant amount of trans fat to your body.

So, how do you find the real truth?

The real truth is hidden in the ingredient list . All you need to do is read the ingredient list on the back of the food carefully. Look for these two words:

If you see these phrases (e.g. Partially Hydrogenated Vegetable Oil, Partially Hydrogenated Soybean Oil), it definitely contains artificial trans fats. Even if the label says "0g" on the front, it's wise to avoid the food if you see these words.

So what do we do? What are the healthy options?

Avoiding trans fats is not as difficult as you might think. It just takes a few simple habits.

• Cook at home whenever possible: then you know exactly what you're using.
• Use healthy oils: In our country, coconut oil, as well as olive oil and sesame oil, are good options.
• Make it a habit to read labels: Remember the two words "Partially Hydrogenated Oil".
• Reduce processed foods: Instead, prioritize natural foods like fresh fruits, vegetables, herbs, clean meats, and fish.
• If you eat out, be smart: choose foods that are boiled, grilled, or steamed rather than deep-fried.

If you have any concerns about your heart health or cholesterol levels, the best thing to do is to see your family doctor and talk about it. He or she will run the necessary tests for you and give you advice that is right for you.

Trans Fats, Heart Disease, Cholesterol, Bad Cholesterol, Good Cholesterol, Partially Hydrogenated Oil