Fat is a major source of energy for the body and aids in the absorption of vitamins, A,D,E and K.  When eaten in moderation, it is important for proper growth, development, and maintenance of good health.  The term “fat” is an umbrella term, which includes saturated fats, monounsaturated fats, polyunsaturated fats and trans fats.  We have known for a long time that saturated fats raise LDL or “bad” cholesterol and that vegetable oils or unsaturated fats did not have the same effect.  We believed that as long as a product was made from unsaturated fats, we were avoiding the problem.  Now we have learned even unsaturated fat can raise LDL if it is subjected to hydrogenation, which is a hardening process.  Manufacturers add hydrogen to vegetable oil to increase the shelf life and flavor stability of their products, but this process produces trans fats.

 We have always eaten trans fats, because they are found in very small amounts in dairy products, and some meat.  The science of nutrition has just recently concluded through hard evidence that the consumption of trans fats raises the levels of low-density lipoprotein(LDL).  Information on trans fats is starting to become readily available to consumers on package labels. The Food and Drug Administration has required that saturated fat and dietary cholesterol be listed on food labels since 1993and starting in January 2006, the listing of trans fats was also required. 

The majority of the trans fats we eat come from vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with partially hydrogenated oils.  For example, a 5 oz or medium portion of fast food French fries contains about 8 grams of trans fats.  Thankfully, many fast food operators have changed to a type of frying fat that does not contain as much trans fats, so ask before ordering.  Vegetable shortenings can contain about 4 gm per tablespoon.  Some doughnuts contain about 5 gm and a commercial pound cake about 4.5 gm. per 2.8 oz slice. 

Reviewing the saturated fat, trans fat and cholesterol values on the food label gives you the information you need to make food choices that help reduce your risk for coronary heart disease.  Although there is no specific recommendation for daily trans fat intake by itself, a good general recommendation is to limit your daily saturated and trans-fat intake to no more than 20 grams combined.  Choose olive and canola oil when using oils at home.  If the risk of coronary heart disease is a concern to you, consider increasing your intake of fish.  Choose lean meats, and poultry without the skin.  Trim the visible fat from lean beef and pork.

 To learn more about fats and a healthy heart diet, contact the dietitians of Hill Nutrition Associates, Inc., at 772-220-8058 or visit their website at www.EatRightHNA.com.