Get to know trans fat foods and their dangers

An increasingly busy lifestyle makes many people do not have time to prepare their own food and switch to fast food. However, processed foods often contain trans fats, which are the worst type of fat for health. Foods consumed can contain two types of fat, namely unsaturated fat and saturated fat. Unsaturated fats are fats that are beneficial to health. An example is the fat from fish and plants. Conversely, saturated fat is fat that has a bad effect on health. The source is mostly from animal products. Trans fat is a type of saturated fat. This fat can naturally be found in small amounts in beef, lamb, and dairy products, such as milk or cheese. However, currently the food industry produces a lot of artificial trans fats by adding hydrogen to vegetable oil or cooking oil. The aim is to make food last longer and improve taste.

Dangers of Trans Fats to Health

Trans fats cause levels of bad cholesterol (LDL) and triglycerides in the blood to increase, as well as lower levels of good cholesterol (HDL). Research shows that artificial trans fats have a worse effect on health than trans fats from natural sources. Some of the bad effects of trans fat are:

Causes coronary heart disease

Increased LDL and triglycerides can accumulate and form plaque in the heart's blood vessels. This condition makes the blood vessels narrow, so blood flow to the heart is obstructed, and over time will cause coronary heart disease.

Causes a stroke

In addition to heart disease, excess trans fat intake can also increase the risk of stroke. Stroke can occur when plaque that forms in blood vessels is released, then flows into the blood vessels of the brain and cause blockages. When this happens, blood flow that sends oxygen to the brain tissue will be blocked, so that the tissue is damaged or dead. As a result, there was a stroke.

Worsen type 2 diabetes

So far, studies examining the link between trans fat and diabetes still have not shown consistent data. However, it is known that diets high in saturated fat and trans fat are associated with increased insulin resistance and elevated blood sugar levels. This is experienced mainly by obese sufferers with diabetes and high cholesterol. Unhealthy eating patterns, including high trans fat, are thought to increase inflammation in the body so that the risk of diabetes increases.

Foods High in Trans Fat

To reduce the risk of the emergence of the above diseases, consumption of trans fat should be limited to a maximum of 2 grams per day. Some foods that contain a lot of trans fat are:

• Baked cakes, donuts, cookies, and pies which are usually made from partially hydrogenated oils.
• Potato chips, corn chips, and microwave popcorn which are usually cooked with trans fat to taste and make it more durable.
• Fried foods, such as fried chicken and french fries. Sometimes the oil used is ordinary vegetable oil, but the process of frying with high temperatures can cause the formation of trans fat, especially if the oil has been used repeatedly.
• Margarine, butter, and coffee creamer are often used as a substitute for dairy products in making coffee.
• Pizza, crackers, and canned biscuits.

Foods High in Good Fat

Although fat consumption is associated with health problems, it does not mean that all types of fat must be avoided. Fat is still needed by the body to produce energy, keep body temperature warm, form cells and hormones, and absorb various vitamins. Consumption of good types of fat, namely unsaturated fats (especially omega-3 and omega-6), can also reduce the risk of heart disease. One type of diet that many recommend the consumption of healthy fats is the Mediterranean diet. Examples of sources of unsaturated fats are:

• Avocado.
• Nuts.
• Flaxseed.
• Sea fish, like salmon, cob, and tuna.
• Healthy oils, including olive oil, canola oil and sunflower seed oil.

By reducing your consumption of trans fats and increasing your consumption of healthy fats, you can reduce your risk of heart disease, stroke, and diabetes. Limit consumption of trans fats by reducing consumption of fried foods and fast food, as well as packaged foods that use partially hydrogenated vegetable oils in their composition.