How bad is Trans Fat?

Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. Trans fats are more solid than oil, making them less likely to spoil. In India, this type of fat is highly in vogue, called as 'ghee'.

Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel. Initially, trans fats were thought to be a healthy alternative to animal fats because they're unsaturated and come primarily from plant oils. However, in 1990 scientists made a startling discovery: Trans fats appeared to both increase LDL cholesterol and decrease HDL cholesterol. More studies over the years confirmed this.

The worry about trans fat because of its unhealthy effect on your cholesterol levels - increasing your LDL and decreasing your HDL cholesterol. Low-density lipoprotein (LDL), or bad cholesterol transports cholesterol throughout your body. LDL cholesterol, when elevated, builds up in the walls of your arteries, making them hard and narrow. High-density lipoprotein (HDL), or good cholesterol picks up excess cholesterol and takes it back to your liver. A high LDL cholesterol level is a major risk factor for heart disease. If your LDL is too high, over time, it can cause atherosclerosis, a dangerous accumulation of fatty deposits on the walls of your arteries.

The good news is trans fat is showing up less in food, especially food on grocery store shelves. If you eat out a lot, however, be aware that many restaurants continue to use trans fat. Trans fat is often a part of the oil restaurants use to fry food. A large serving of french fries at some restaurants can contain 5 grams or more of trans fat. How much trans fat you can consume without any negative impact on your cholesterol level is debatable. However, there's no question one should limit trans fat.

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