Heart disease continues to be the leading cause of death in the United States. While a number of risk factors for heart disease have been identified, some recent research suggests that up to 30,000 heart disease deaths may be due to the consumption of trans fatty acids, also known as trans fats.
According to Dr. Jenna Anding, a registered dietitian and nutrition specialist with Texas Cooperative Extension, trans fats are a type of uniquely-shaped, unsaturated fatty acid. They are naturally found in small amounts in beef and dairy foods, but the majority of the trans fats we eat comes from foods made from hydrogenated or partially hydrogenated fats. These include fried foods, potato chips, crackers, baked goods, sweets, margarine and vegetable shortening.
“Hydrogenated or partially hydrogenated fats are formed when hydrogen is added to unsaturated vegetable oils to make them more solid,” Anding said.
For food manufacturers and consumers, hydrogenated fats have two advantages. First, the shelf life of foods made with hydrogenated fats is increased, keeping foods fresher longer. Second, foods made with hydrogenated fats have textures that consumers like. Margarine becomes easy to spread, and vegetable shortening adds flakiness to pie crusts. The down side of hydrogenation is that it often results in the creation of trans fats.
The effect that trans fats may have on blood lipid levels has some health and nutrition experts concerned. Research suggests that high intakes of trans fats can increase blood levels of LDL cholesterol (the “bad” cholesterol) and decrease levels of HDL cholesterol (the “good” cholesterol). In addition, high intakes of trans fats may raise blood levels of lipoprotein (a), a compound similar to LDL cholesterol.
“All of these changes may increase one’s risk for developing heart disease,” Anding said.
While the damaging effects of trans fats are real, Anding says that consumers should not forget about saturated fat. Americans consume about 13 percent of their calories from saturated fat, which is higher than the 10 percent recommended. About 3 percent of their calories come from trans fat.
“Research suggests that foods high in saturated fat also have an adverse effect on blood cholesterol levels,” Anding said. “It is important that people limit their consumption of both saturated and trans fats.”
To identify foods that contain trans fat, Anding advises consumers to look at the ingredient list on the food package.
“If the ingredient list contains words like hydrogenated or partially hydrogenated, that food contains trans fats,” Anding said. “Since there is no way to determine the exact amount, you should consume those foods in moderation.”
Anding also advises consumers to be aware of the other risk factors for heart disease, which include elevated LDL cholesterol, decreased HDL cholesterol, obesity, cigarette smoking, hypertension, diabetes, gender, age and family history. Individuals who are concerned about their risk for heart disease should check with their physicians.
This information is provided as a service by Texas A&M Agriculture. If you have questions or would like more information, talk to your physician or registered dietician.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.