This is an automatically translated article.
In life, trans fats are often used in processed foods because they have a long shelf life and are cheap. Just like saturated fat, the harm caused by trans fat to the body is extremely large.1. What is trans fat?
There are many people who still mistakenly believe that fat always brings health benefits. However, trans fat is a harmful fatty acid found in a lot of processed foods, if people regularly consume this type of fat, it will increase the risk of cardiovascular disease because The chemical structure of trans fats has the ability to raise LDL (a type of bad cholesterol) and lower HDL (a good cholesterol).
In fact, there is still a small amount of trans fat in dairy foods, animal meat.... However, natural trans fats are not as worrying as artificial trans fats, synthetic or industrial. They are made up of refined fats and oils. They appear in foods prepared through the use of hydrogenated or partially hydrogenated vegetable oils (deep frying, baking...).
2. The harmful effects of trans fats on health
Scientific studies have shown that trans fats have the ability to increase bad cholesterol levels and reduce good cholesterol levels in the body of users. An undeniable harmful effect of trans fats is that it increases the risk of cardiovascular disease and stroke.
In addition, trans fat is also rated as worse than saturated fat because it contains very little healthy fats (HDL), making excess fat unable to be eliminated on its own. secreted out of the body, an excess of harmful fats in the body for a long time will cause health problems; while an excess of saturated fat can cause health problems, increase the risk of type 2 diabetes, cause allergies in children...
To avoid the harmful effects of trans fats, ideally Use only 0g trans fat per day. According to the American Heart Association's advice, a person's daily calorie intake from trans fats should be no more than 1% of total calories. Therefore, if you eat about 2,000 calories per day, you should eat less than 2g of trans fat per day.
3. What foods contain trans fats?
Thực phẩm chiên, xào, đồ ăn nhanh hay thực phẩm nướng thương mại gây hại cho sức khỏe
Butter, milk, animal meat... are foods that contain a small amount of trans fats, however, these natural trans fats are not capable of causing harm to health by harmful substances. Trans fats are found in fried, sautéed, fast food or commercially baked foods. Some foods high in trans fats can be:
Sweet biscuits French fries Salad dressing Margarine Shortening oil Crackers
4. How not to use trans fats?
Fortunately, the damage caused by trans fats can be reversed by a healthy diet. Regular consumption of legumes, oats or green leafy vegetables and the monounsaturated fats found in olive oil... will help produce antioxidants and anti-inflammatory agents, reduce the harmful effects of trans fats on the body.
Therefore, to avoid using trans fats, there is no other way but to build a healthy diet, cook for yourself, add more fruits and vegetables to your daily diet instead. for processed foods, fast food.
In addition, when choosing foods, you can also eliminate products containing trans fats by carefully reading food labels to see if they contain trans fats or not. Trans fats will appear on the ingredients list with names like partially hydrogenated vegetable oil, or hydrogenated vegetable oil. Currently, some fast food restaurants no longer use trans fats, but to be safe, ask carefully before ordering.
Instead of using trans fats, use more foods that contain monounsaturated fats or polyunsaturated fats found in vegetable oils such as canola oil, olive oil, sesame oil, sunflower oil sunflower, soybean oil, ... or foods such as peanut butter, seeds, nuts, salmon, mackerel, herring...
In particular, to avoid the body having to consume substances trans fat, each person should limit the use of foods containing a lot of these fats such as baked foods, junk foods, fried foods, foods stored for a long time in the refrigerator, margarine... Use liquid margarine or vegetable oil instead.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
