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Checking food labels is a great tool to lower your trans fat intake, but be sure to look closely at the ingredients—labels are not required to list trans fat if the total is less than 0.5 grams. If the ingredients include shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil, the food has trans fat. Hydrogenation changes liquid vegetable oils into solid fats, which turns unsaturated fat into a trans fat. This process not only raises LDL cholesterol, it also decreases HDL, according to the Mayo Clinic.
Top trans fat offenders:
• Cakes and pastries: According to the FDA, 40 percent of adult Americans' trans fat intake comes from cakes, cookies, crackers, pies, and bread. Skip the store-bought varieties and look for more healthful recipes you can make at home. Get our favorite dessert recipes.
• French fries: The good news is most of the major fast food chains have switched to trans-fat-free oils, including Wendy's, Burger King, and McDonald's. Some store-bought varieties in the frozen section still have trans fat.
• Doughnuts: Although chains like Dunkin' Donuts, Krispy Kreme, Starbucks, and Tim Hortons have removed trans fat from their products, there are still traces (less than 0.5 grams), according to Consumer Reports. Other brands may still have trans fat, so look at ingredient lists and consider the saturated fat content as well.
• Margarine and shortening: Choose a reduced-fat margarine or more healthful vegetable oil-based spreads. For shortening, find recipes that offer substitutions, such as applesauce, yogurt, or pureed prunes. |
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