How can trans fat be limited in the diet?

You can cut how much trans fat you eat by substituting healthier foods for less healthy options. Replace foods high in trans and saturated fats with foods that have polyunsaturated and monounsaturated fats. Here is how to get started: Use safflower or olive oil instead of butter, shortening, and other solid fats.

Why should trans fats be limited in your diet?

Unlike other dietary fats, trans fat — also called trans-fatty acids — raises your “bad” cholesterol and also lowers your “good” cholesterol. A diet laden with trans fat increases your risk of heart disease, the leading killer of adults.

What types of fat should be limited in the diet and why?

There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease.

What foods should be limited to restrict saturated and trans fat intake?

Most come from animal products, like dairy, meat, and poultry. To limit the amount of saturated fats you eat, choose lower-fat and lean options of dairy, meat, and poultry — like skim milk, lean beef, and grilled chicken breast without the skin. Eating too many foods high in saturated fats can be bad for your health.

What foods do not have trans fat?

Eat more whole foods like fruits, vegetables, whole grains, beans, lean meats, fish, nuts, and lean poultry.

Does trans fat disappear?

It is difficult to completely stop eating trans fat. The goal is to eat as little trans fat as possible. Remember that just because a food is trans fat free does not mean it is fat free. Many food companies have replaced the trans fat in foods with other types of fat – especially saturated fat.

Does trans fat ever leave your body?

Trans Fats Are Leaving The Food Supply And The Body, Study Finds : The Salt : NPR. Trans Fats Are Leaving The Food Supply And The Body, Study Finds : The Salt Health researchers found the the levels trans-fatty acids in some Americans’ blood decreased by 58 percent between 2000 and 2009.

What are examples of unhealthy fats?

Unhealthy or “bad” fats

  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough.
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine, vegetable shortening.
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)

What are the bad fats to avoid?

Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as: butter.

What foods are not high in trans fat?


  • breads: all kinds, low-fat English muffins, pitas, wraps.
  • grains: barley, bulgur, quinoa.
  • pancakes, waffles, biscuits, and muffins made with recommended oils.
  • snacks: choose baked or low-fat without hydrogenated oils (trans fat)
  • hot or cold cereals.
  • pasta and rice.

Does KFC have trans fat?

Meals at KFC can be startlingly high in trans fat. Besides chicken, KFC’s biscuits, potato wedges, pot pie, and several desserts all contain hefty amounts of trans fat from partially hydrogenated oil. Just one Extra Crispy breast has 4.5 grams of trans fat.

Is it better to eat trans fats or saturated fats?

Cholesterol that we eat may play a much smaller role in blood cholesterol levels than we used to think. It also has less effect than saturated and trans fats do. Still, you should be aware of how much cholesterol is in your diet.

How can I get rid of trans fats in my diet?

Read the Nutrition Facts panel on foods you buy at the store and, when eating out, ask what kind of oil foods are cooked in. Replace the trans fats in your diet with monounsaturated or polyunsaturated fats.

How much trans fat should you eat to lower LDL cholesterol?

The American Heart Association recommends that adults who would benefit from lowering LDL cholesterol reduce their intake of trans fat and limit their consumption of saturated fat to 5 to 6% of total calories.

Why is it important to track trans fat in food?

Monitoring the trans fat content in foods and the change over time is critical for establishing baseline levels of trans fat, measuring compliance with current regulations (if any), measuring the impact of regulations on the trans fat and saturated fatty acids (SFA) content of foods over time, and assessing the need for expanded regulations.