Trans fatty acids have been linked to increased risk of coronary heart disease and diabetes. New research from the Nurses' Health Study I and II shows that trans fatty acids are also linked to an increase in systemic inflammation, especially in women who are overweight.
Systemic inflammation is an emerging risk factor for coronary artery disease, insulin resistance, diabetes, abnormal lipids, and heart failure.
Trans fatty acids are formed when vegetable oils are hydrogenated or partially hydrogenated by food manufacturers. The average consumption of trans fatty acids is about four percent to seven percent of total dietary fat. The Institute of Medicine in its Recommended Dietary Intakes (RDIs) recommends avoiding all trans fats as far as possible (a 0-percent intake).
The primary sources of trans fats are:
- Fast foods
- Commercial bakery products
- Packaged snacks and dinners
- Margarines
What You Can Do
You can avoid trans fatty acids by using vegetable oils in place of shortening, buying trans fat free margarines (read labels), and making your own baked goods using oils in place of partially hydrogenated oils.
When you read a food label, look for the words "hydrogenated" or "partially hydrogenated." If it is present it has trans fatty acids. The actual amount of trans fatty acids is listed on all labels. Be a smart shopper. Choose foods without trans fats for best health. |
