Trans Fatty Acids

You've probably heard it by now: avoid trans fatty acids--those in fried foods, margarine, and the "hydrogenated" or "partially hydrogenated" ingredient you see on the label of that tempting package of cookies or donuts. But what's all the fuss "!he problem with trans fatty acids is that your body doesn't know what to do with them," says Brian "lshansky, #$, %niversity of &owa 'ealth (are professor of internal medicine who treats patients with heart conditions. "!rans fatty acids may help preserve food so that it tastes good, but your body can't break them down and use them correctly," "lshansky says. ")ormal fats are very supple and pliable, but the trans fatty acid is a stiff fat that can build up in the body and create havoc." !he areas affected include the lining of your blood vessels and brain surfaces, where the build-up can cause dysfunction. !rans fatty acids are linked to obesity, heart disease, diabetes, high cholesterol and even sudden cardiac death. &f that's not enough to give you pause ne*t time you double your order of fries or take a bite of artificial cheese pi++a, consider that the chemical recipe for a trans fatty acid involves putting hydrogen atoms ,thus that "hydrogenated" term you see- in the "wrong place," "lshansky says. "&t's like making a plastic." And who would want to eat plastic? "lshansky acknowledges that it is hard to avoid trans fatty acids in the typical .merican diet. You often see "partially hydrogenated" in ingredient labels of processed foods, and the higher up those words appear on the list, the more trans fatty acids contained in the product. /ast foods and cheaper foods tend to include these fats because they stabili+e the ingredients. "&'m recommending to my patients not to eat products with trans fatty acids and to keep away from processed foods and fast foods until they improve," "lshansky says. 0o for what's fresh instead, he said, citing a study published in the 1ournal of the .merican #edical .ssociation that showed eating fresh food can lower your cholesterol as much as taking a statin medication. 2ariety also is key to making positive changes in what you eat, says $enise 3chiller, clinical dietician with the (ardiovascular 'ealth .ssessment, #anagement and 4revention 3ervice ,('.#43- of %& 'eart and 2ascular (enter. "#ost people don't have much variety in their diet," 3chiller says. "& hone in on helping people watch their portion si+es, eat foods that have a lower fat content and use beneficial fats."

"0ood" fats, used in moderation, are monounsaturated and polyunsatured fats. #onounsatured fats include olive, canola, and peanut oils and are best used for cooking or baking. 3chiller also reminds people to store these fats in a cabinet away from light to keep them from getting rancid. 4olyunsaturated fats include soybean, corn and sunflower oils and are ideal for salad dressings and other cold uses. 5ikewise, these oils should be stored in the refrigerator. You can also supplement your diet with omega-6 fatty acids found in fish, nuts and some grains. "mega-6 fats are good fats that reduce the risk of heart disease and can provide a mental boost. )ew labeling for foods is e*pected in 7889, and total trans fats will then be listed. 'owever, not all trans fatty acids, or trans fats, are the same. 3ome are good, and the labeling will not distinguish between the good and bad trans fats. "ne good trans fat called (5. ,con:ugated linolenic acid- actually improves the immune system, reduces the risk of cancer and may be added to milk on purpose, "lshansky says. 3chiller and "lshansky both recommend avoiding margarine with partially hydrogenated oils. &nstead, try the newer margarines that are light or made with yogurt and do not contain trans fats. .voiding foods with trans fatty acids means giving up some comfort foods--and that might make you feel less satisfied with a meal. 'owever, whole grains can make you feel full. !hat means choosing breads with the label ";88 percent whole-wheat," not :ust "wheat." "<hole-wheat bread provides more nutrition and fiber and makes you feel fuller," 3chiller says. "3oluble fiber, in particular, can help reduce cholesterol and have many other benefits." Before making any changes to your diet or health routine, it always is best to consult with your physician or other health care professional.