Figure 1 Illustration showing the link between trans fats and increased heart disease risk due to cholesterol imbalance foods.

Trans Fats:

We need to understand fats. What Foods Have Trans Fat? Trans fats are dangerous to health. Trans fats can be produced through manufacturing in industries and are also available through natural processes, albeit in smaller quantities. Industrially processed oils are not healthy. They are prepared with vegetable oils and processed with hydrogen. This process is called the hydrogenation process.


You know, trans fats are unhealthy. The natural process of trans fats is somewhat beneficial but not entirely healthy; however, they are generally considered healthy. Where will we get them? We get them from milk and animal sources. You know trans fats cause increased LDLs and decreased HDL levels, and because of this, there is an increased risk of high cholesterol. These increased trans fats in the body are responsible for diabetes, cardiovascular disorders, strokes, etc.

The World Health Organisation aims to eradicate trans fats in our diets. Because it shows many complications in overall health. WHO is making recommendations, and awareness has been raised with guidelines. The fact is that many countries have issued local guidelines on trans-fat usage. Therefore, many countries, along with their health authorities, are required to implement quick action plans to protect public health. What Foods Have Trans Fat? Even some natural trans fats are also available, and they are not dangerous to health.

A significant amount of research has been conducted on trans fats and their proven impact on health. The hydrogenation process is the key source of trans fats... People widely use trans fats because they are a low-cost option. Several items we buy outside contain trans fats, but we weren't aware of their severity. The reason is that we didn't go through the label package instructions.

A lot of health problems arise with the usage of trans fats, like obesity, diabetes, cardiovascular disorders, dementia, Alzheimer's, etc. These trans fats damage cellular organelles and cause inflammation and atherosclerosis in the vascular area. Trans fats alter the metabolic functions of the ulnar level organelles. They are widely available.

Example:

  • Street foods like fried chicken, noodles, and onion rings
  • The bakery also has foods like doughnuts, pastries and cookies
  • Also, salty chips, high-sugar energy bars and frozen food items

              

Before dining, kindly check the packaged labels on food items, as they will be labelled with information about various kinds of fats.

Saturated Fats:

This saturated fat originates from two sources: animal-based and plant-based sources. When we observe the chemical structure, we can observe some differences between saturated and unsaturated fats.  They do not have double bonds in their chemical structure. Mostly, we will get them from natural sources. At room temperature, they will become a solid state. Available in butter, cheese, and red meat, all of which are animal-based. Coconut oils and palm oils are available from plant sources. If an individual has higher levels of saturated fats (SFA), it can lead to dyslipidaemia and other cardiovascular disorders. Identified that high usage of SFA can increase LDL levels.

Red Meat has a high availability of saturated fats, especially when it is available from beef and pork. Dairy items also come from animal sources. Dairy items are widely available to us, including items like cheese and butter. We will obtain them from natural sources without further modification of saturated fats. Other sources also include plant-based items, such as coconut oil and palm oil. I am aware that eggs are rich in nutrients, and egg yolk, in particular, is a good natural source of saturated fats. Any sources of saturated fat are needed for proper metabolic functions.

Saturated fats (SF) are found in dairy items, and young adults obtain them from saturated fats (SF) in meat. Consumption of saturated fats depends on age, demographic areas and cultural differences.

Reality on saturated fats:

Overconsumption of single sources of saturated fats does not make sense. The body requires multiple sources of saturated fats and various types of fats for optimal metabolic functions. The difference: What Foods Have Trans Fats. Identification is important.

Suppose you take lower and higher amounts of dietary habits. This led to dietary imbalance. Suppose you lower the fats and automatically increase the carbohydrates. This causes an imbalance in dietary intake. This may occur and could lead to increased weight gain and an imbalance in LDL and HDL levels.

Diagram showing HDL and LDL cholesterol with a healthy heart, illustrating the difference between good and bad cholesterol.

Figure 2 HDL supports heart health by clearing excess cholesterol, while LDL contributes to plaque buildup — balance is key.

This strategic approach, which involves consuming different types of fats and other sources of fat, has the potential to impact our overall health. A great deal of research has been conducted on saturated fats. How to manage the issue of having balanced fats. Equal and balanced fats will help us maintain a healthy diet. Many researchers suggest that saturated fats are also a contributing factor to cardiovascular problems; however, a balanced and multi-source intake of saturated fats can help us mitigate adverse events. The fact is that using the right saturated fats helps adjust both LDL and HDL levels equally. For this reason, overconsumption occurs when we do not have an understanding of the right fats, which can cause problems. Another fact is that overconsumption of fats also leads to weight gain, specifically fat deposition.

Unhealthy fats like saturated and trans fats contribute to artery blockage and heart disease — know the dangers before you eat.

Figure 3 A graphic showing unhealthy fats and their connection to clogged arteries and heart disease.

Concern and selection of Saturated fats

 Pick the packaged items and observe the labelling. They will mention the percentage of saturated and unsaturated fats in the composition. We need to reduce our intake of saturated fats and avoid industrial processed food items.

Unsaturated Fats

Along with saturated fats, unsaturated fats are also essential for our health. These unsaturated fats have one or multiple double bonds in their chemical structure. Unsaturated fats are good for health. As discussed, saturated fats do not contain double bonds in their structure. They are stable at room temperature. For health reasons, we need saturated fats and unsaturated fats.  Another use of polyunsaturated fats is that they reduce tissue inflammation

There are two kinds of unsaturated fats:

  1. Monounsaturated fats (MUFAs): Mono means one, and unsaturated fats in their chemical structure have one double bond. This is available in olive oil and avocados. These Monounsaturated fats are healthy for the heart. MUFAs reduce bad cholesterol.
  2. Polyunsaturated fats (PUFAs): These polyunsaturated fats have double bonds in their chemical structure. The chemical structure differs from that of MUFAs. These are essential fatty acids: omega-3 fatty acids and omega-6 fatty acids. In fish, especially salmon, omega-3 fatty acids are a good source, and soybean oil is rich in omega-6 fatty acids

References:

1.      Antwi-Boasiako Oteng, Sander Kersten, Mechanisms of Action of trans Fatty Acids, Adv Nutr, 2020 May 1;11(3):697-708. doi: 10.1093/advances/nmz125.

2.     Edwina A Wambogo , Nicholas Ansai, Dairy, Meat, Seafood, and Plant Sources of Saturated Fat: United States, Ages Two Years and Over, 2017-2020, J Nutr, 2023 Sep;153(9):2689-2698, doi: 10.1016/j.tjnut.2023.06.040. Epub 2023 Jul 5.

3.     Kevin C Maki 1, Mary R Dicklin, Saturated fats and cardiovascular health: Current evidence and controversies,J Clin Lipidol,2021 Nov-Dec;15(6):765-772 doi: 10.1016/j.jacl.2021.09.049. Epub 2021 Oct 1.

4.     Edwina A Wambogo 1, Nicholas Ansai, Dairy, Meat, Seafood, and Plant Sources of Saturated Fat: United States, Ages Two Years and Over, 2017-2020, J Nutr,  2023 Sep;153(9):2689-2698,doi: 10.1016/j.tjnut.2023.06.040. Epub 2023 Jul 5.

5.     J Bruce German 1, Cora J Dillard, Satu, Am J Clin Nutr, 2004 Sep;80(3):550-9, doi: 10.1093/ajcn/80.3.550.rated fats: what dietary intake?.

Salvatore Coniglio 1, Maria Shumskaya , Unsaturated Fatty Acids and Their Im munomodulatory Properties, Biology (Basel). 2023 Feb 9;12(2):279. doi: 10.3390/biology12020279