What's So Bad about Trans Fats

Last year, the federal government required companies to start listing trans fats -- hydrogenated or partially hydrogenated oils -- on the nutrition label of foods. Recently, New York City banned the use of trans fats in all foods prepared in restaurants by 2008. Not all fats are equal, and there's a reason why trans fats -- also know as trans fatty acids -- are so unhealthy.

"Trans fats are man-made substances put in many foods like crackers, microwave popcorn and non-dairy creamers to keep them fresher longer," reports Robert Master, M.D., a cardiologist with Camino Medical Group (CMG). "They can get in your arteries and clog them, and that can lead to heart disease. Trans fats are actually worse for you than saturated fats."

Studies show trans fats, like saturated fat, can raise your total cholesterol level. Unlike saturated fat, however, trans fats can also lower your HDL, or good cholesterol.

"The main way to cut back on trans fats is to avoid packaged, processed and fried foods and eat fresh fruit, vegetables and whole grains," recommends Judy Farnsworth, a registered dietitian with CMG's Nutrition Services department. "When shopping, read food labels and limit foods high in saturated fats, as well as trans fats."

On food labels, look for the words "shortening," "partially hydrogenated" or "hydrogenated vegetable oil." This indicates that they contain trans fats.

Eating a healthy diet isn't just important for adults. Kids can also be at risk for developing high cholesterol -- especially since many of the snack foods children love, like cookies and potato chips, are full of trans fats.

"I've seen kids with elevated cholesterol as young as 9," says Farnsworth.

Worst Trans Fat Offenders

• Baked goods
  
• Candies
  
• Coconut and palm oil
  
• Cookies
  
• Crackers
  
• Fried foods
  
• Snack foods
  
• Vegetable shortenings
  
• Some margarines (soft are better)

Best Alternatives

• Foods with mono- or polyunsaturated fats
  
• Corn, soybean and sunflower
  
• Fish
  
• Lean meats like poultry
  
• Nuts