While no health benefits of consuming trans fats are known, it is known that they are extremely harmful – among other things, they negatively affect blood cholesterol levels. That’s why, under pressure from the World Health Organization, major manufacturers of sweetened carbonated beverages, dairy products, sweets and fast food have pledged to reduce the trans fat content in their products to 2% by 2023. What exactly are these compounds and why are they so unhealthy?
What are trans fats?
Most trans fats are produced by the industrial process of partial hydrogenation of vegetable oils, which causes them to become solid at room temperature. This form is less prone to spoilage, so foods containing it have a longer shelf life. Some restaurants also use partially hydrogenated oils for the reason that they do not need to be replaced as often as other fats.
What products are they found in?
Trans fats are found in many foods. They include, among others:
- margarine;
- Sweets, ready-made baked goods, cakes, cookies;
- Deep-fat foods, including chips, fries and other fast foods.
Also, some meat and dairy products contain a certain amount of naturally occurring trans fats.
Why do they cause harm?
Trans fats negatively affect the concentration of cholesterol in the body. Its total level consists of:
- low-density LDL particles, or „bad” cholesterol, which can accumulate in the walls of blood vessels, causing them to narrow and reduce their elasticity;
- high-density HDL particles, or „good” cholesterol, which transports excess cholesterol to the liver, where it is processed, stored or excreted from the body.
Trans fats increase the level of LDL particles and lower the concentration of HDL, so they can cause high blood cholesterol. For this reason, among others, experts recommend keeping the consumption of hydrogenated oils as low as possible.
How to avoid them and what to replace them with?
Read labels and don’t buy foods that have partially hydrogenated vegetable oil on the ingredient list. Remember that in a healthy diet, only about 20-30% of total calories should come from fats. Try to make it monounsaturated and polyunsaturated fats found in oil, canola, sunflower or flaxseed oil, and nuts. Fish rich in healthy omega-3 fatty acids is also a good choice. If you are just changing your eating habits and are struggling with the problem of high cholesterol, you can help your body by reaching for a dietary supplement, such as Berimal. This is a preparation available in pharmacies, which contains the natural active ingredient ActiBPF, a standardized composition of polyphenols from the bergamot orange fruit. It has an antioxidant effect, supports metabolism and blood vessel function, as well as maintaining normal cholesterol and blood glucose levels.