DEAR DR. GOTT: I have a high cholesterol level that I have been trying to lower – rather unsuccessfully I might add. I’ve been told if I modify my junk food pattern consumption and additionally lower my trans fats, I will have an easier time keeping my numbers in line.
This brings me to my main question. What in the world are trans fats? I see food labels (to include those ingredients that are bad for me) that indicate “zero trans fats” on the label but are those trans fats hidden to make things taste better and how bad are they for me, anyway? I really need an education here.
DEAR READER: Trans fats are made by adding hydrogen to vegetable oil through a process known as hydrogenation. This is a good thing for the producer but a bad thing for the consumer. The use of trans fats in the commercial manufacture of cookies, donuts, cakes and other products too numerous to mention makes food items appear less greasy and additionally affords a longer shelf life. The consumption of trans fats serves the dual purpose of raising bad cholesterol numbers (your low density lipoproteins [LDL]) while simultaneously lowering good cholesterol numbers (your high density lipoproteins [HDL]).
Lipoproteins are found in varying levels within everyone’s blood. Trans fats damage cell linings in blood vessels leading to inflammation and make lipoproteins into more dense lipid particles which promote the buildup of plaque in arteries. Triglycerides, another type of fat also found in our blood, may be affected by trans fats, possibly causing hardening of the arteries (plaque) which, in turn, increases the risk of heart attack, stroke and cardiovascular disease. Blood clots can form, blocking the flow of blood to your heart or brain. When it affects the heart, a heart attack can occur. When it affects the brain, a stroke can occur. Both are conditions we should avoid at all costs.
So, just how do we do that? Start by reading labels. Educate yourself. If something contains a percentage of trans fats, put it back on the shelf. If the label indicates the product includes partially hydrogenated vegetable oil, don’t be fooled. Put it back on the shelf also. This is another term for trans fats. While somewhat confusing, a product may be listed as fully or completely hydrogenated. That’s OK. It’s the word “partially” that must be avoided. If a food product contains less than 0.5 grams of trans fats per serving, a label can legally read 0 grams trans fat on its ingredient panel. That’s a dilemma we cannot combat at this stage of the game. Remember, too, that product packages often contain more than one serving, leading to the consumer ingesting more than what might be a healthy percentage. Cupcakes or slices of pound cake, for example, may contain two or more servings. Then, to complicate matters, avoid tropical oils such as coconut and palm that make those food items taste great but aren’t so great for your arteries.
Let’s consider trans fats in a restaurant or fast food chain you frequent that sells fries. A large serving at some facilities can contain five or more grams of trans fat. The number may appear small but the impact is anything but. The American Heart Association (AHA) recommends no more than one percent of your total daily caloric intake be trans fats. That translates with a 2,000 calorie diet, for example, working out to 20 calories or UP TO two grams of trans fats being the maximum limit to consume each day. A good diet can contain up to 35% of your total daily calories coming from fat but it’s the saturated fat that should remain stable at 10% or less. With your high LDL/total cholesterol levels, I recommend you aim for less than 7% daily.
Olive, peanut and canola oils contain mono-unsaturated fat and are a far healthier option in your diet than saturated fats are. Fish containing unsaturated omega-3 fatty acids would be a good choice for a better diet.
You will be surprised at the amount of trans fats in products you likely consume every day at every meal. So, become a savvy reader and shopper. Increase your education and bring those numbers into line.
Readers who would like related information can order my Health Report “Understanding Cholesterol” by sending a self-addressed, stamped number 10 envelope and a $2 US check or money order to my attention at PO Box 433, Lakeville, CT 06039. Be sure to mention the title when writing or print out an order form from my website www.AskDrGottMD.com.