Trans fats are commonly found in chips, popcorn, and fried processed foods. They have been proven to increase “bad” LDL cholesterol while decreasing “good” HDL cholesterol, which can contribute to the development of cardiovascular diseases. It is important to avoid foods containing these fats due to their carcinogenic nature and potential health risks.

Trans fatty acids in food come from several sources, with two dominant ones standing out: natural trans fatty acids from plant and animal sources, and industrial trans fatty acids, which are now notorious and created through the hydrogenation process of vegetable oils.

In your diet, it is recommended to use cold-pressed vegetable oils as salad dressings, such as extra virgin olive oil, flaxseed oil, pumpkin seed oil, and sunflower oil, as well as nut butters that contain only the fruit from which the butter is made. For frying, it’s suggested to use unrefined coconut oil, organic unrefined sunflower oil, or light sesame oil.

Foods high in trans fats include:

• Bread
• Donuts
• Crackers
• Fried foods
• Frozen foods
• Margarine
• Cookies
• Peanut butter
• French fries
• Bakery products
• Fast food
• Creamy sweets
• Cakes
• Pudding
• Asian noodles
• Frozen hamburgers and beef sausages
• Ground beef
• Ice cream
• Microwave meals

When it comes to trans fats, it’s important to emphasize that there is no safe amount to consume, especially when considering heart health. Trans fats can have a negative impact on cholesterol levels and increase the risk of heart disease. Therefore, it is recommended to reduce the intake of foods that contain high levels of trans fats to maintain health.

It is important to pay attention to your diet and choose alternatives that support cardiovascular health.