Cholesterol is a type of fat that the body needs to build cells and produce hormones. However, when blood cholesterol levels are too high, especially bad cholesterol (LDL), they tend to build up as plaque in the walls of blood vessels, narrowing or blocking arteries. This increases the risk of heart attack, stroke, and other serious cardiovascular diseases.
Among the factors that contribute to increased bad cholesterol (LDL), trans fats stand out as a “hidden culprit” found in many popular foods. If you are looking to protect your heart and lower your cholesterol, staying away from trans fats is an essential step.
In older adults, the process of eliminating excess cholesterol is slower, increasing the risk of plaque buildup. Therefore, controlling cholesterol through diet is especially important.
What are trans fats?
Trans fat is a type of unsaturated fat that can be naturally occurring or artificially created.
- Natural trans fats: formed in the stomachs of ruminants such as cows and sheep and found in small amounts in dairy products and red meat.
- Artificial trans fats: formed through the process of hydrogenation of oil, a technique that converts liquid oil into a solid form to extend shelf life and improve the texture of food. This is the most harmful type of fat, often used in the food industry.
More importantly, trans fat does not provide any nutritional benefits, but only causes bad cholesterol to spike and good cholesterol to drop.
The harmful effects of trans fat to cholesterol and the heart
Trans fat not only increases bad cholesterol (LDL), but also reduces good cholesterol (HDL) and contributes to inflammation, serious damage to blood vessels. Here are the most worrying effects of this type of fat on the body:
1. Increase LDL (bad cholesterol) levels
LDL is the main component that forms plaque in the arteries. When you consume trans fats, your body increases LDL production, thereby accelerating the process of atherosclerosis. As a result, blood vessels are narrowed, blood circulation is poor, and the risk of stroke or heart disease increases significantly.
2. Reduce HDL (good cholesterol) levels
Not only does it cause harm by increasing LDL, trans fats also inhibit HDL, hindering the collection of excess cholesterol and transporting it to the liver for excretion. When HDL is reduced, the protective function of blood vessels is also weakened, creating conditions for LDL to accumulate and damage the circulatory system.
3. Increase the risk of inflammation and damage to the endothelium
Trans fats promote inflammation in the body, especially in the endothelium. Chronic inflammation is a key factor in destabilizing blood vessels, increasing the likelihood of blood clots forming, and hindering vascular flexibility, leading to high blood pressure and further cardiovascular damage.
4. Contributing to atherosclerosis and myocardial infarction
When LDL increases and HDL decreases, blood vessels become inflamed and the endothelium is damaged, and atherosclerosis occurs rapidly. Trans fats also make plaque in the lumen of blood vessels less stable, more likely to rupture and cause acute blockage, which is the leading cause of myocardial infarction and sudden stroke.
The danger is that these lesions do not manifest immediately, but accumulate gradually over time, leaving many people unaware until a serious event occurs.
In particular, for the elderly, continued consumption of trans fats is a “catalyst” that causes the cardiovascular system to weaken faster and is more difficult to recover.
How to detect trans fats in food?
You can easily avoid this type of fat if you know how to read food labels. Even if the packaging says “0g trans fats,” don’t be too worried. You should carefully read the ingredient list. If you find phrases like “partially hydrogenated oils” or “fully hydrogenated oils,” that is a clear sign that the product still contains artificial trans fats.
Under current regulations, manufacturers are allowed to label “0g” if the amount of trans fat is less than 0.5g per serving. Therefore, the only way to truly avoid this harmful fat is to read the ingredients carefully – don’t just trust the number on the label.
Which foods often contain trans fats?
Trans fat is hidden in many everyday dishes. Be especially wary of:
- Industrial fried foods: such as French fries, fried chicken, fried fish balls, are often cooked in oils that have been hydrogenated many times.
- Packaged baked goods: cookies, cakes, muffins, doughnuts – often with shortening or margarine.
- Microwave popcorn: contains a pre-coated oil, usually hydrogenated oil.
- Instant noodles, instant soups, non-dairy ice cream: processed products often use trans fats to enhance the fatty taste and extend shelf life.
- Margarine and shortening: Although convenient, these are often major sources of artificial trans fats.
