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How much trans fat is okay to eat?
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MediZine's Healthy Living Summer 2006
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Louis J. Aronne, M.D., is clinical professor of medicine at the Weill Medical College at Cornell University in New York City. |
A: Trans fats—also called trans fatty acids—are a particularly risky type of fat found in animal-based foods. But most trans fats are formed when liquid oils are turned into solid fats like shortening and stick margarine. They’re often found in crackers, cookies and snack foods.
Like saturated fats (animal fat, butter, tropical oils), trans fats raise “bad” LDL cholesterol, which increases heart disease risks. Unlike saturated fats, trans fatty acids also lower “good” HDL cholesterol, which also raises coronary risk.
To keep your heart and weight healthy, keep your consumption of trans fats as low as possible. Saturated fats should be less than 10 percent of daily calorie intake.
Many food manufacturers have reformulated their products, cutting out this dangerous type of fat. The FDA has estimated that trans fat labeling could help prevent 600 to 1,200 cases of coronary heart disease and 250 to 500 deaths a year. If you’re trying to lose weight, you also need to limit overall fat consumption (no more than 30 percent of calories from fat). And calories always count.
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