In a recent address to the Lok Sabha, Union health minister Mansukh Mandaviya drew attention to the alarming link between high trans-fatty acid consumption and the escalating prevalence of lifestyle diseases, especially coronary heart disease. The startling revelation that 5,40,000 deaths annually can be attributed to the consumption of industrially produced trans fats underscores the urgent need to recognize and reduce our intake of these harmful fats.
The link between trans fats and heart disease is rooted in their impact on cholesterol levels. Trans fats raise levels of LDL cholesterol (often referred to as "bad" cholesterol) while simultaneously lowering levels of HDL cholesterol ("good" cholesterol"). This unhealthy cholesterol profile increases the risk of arterial plaque buildup and subsequent heart diseases, including coronary artery disease.
Here is a list of trans fats that you should avoid for a Healthy Heart:
- Partially Hydrogenated Oils: Commonly found in fried and processed foods such as Samosas, French fries. As they are deep-fried to a golden crisp, the trans fats can become even more harmful to your heart. Consuming it in moderation and opting for healthier snacks can help minimize trans fat consumption.
- Packaged Snacks: Many packaged cookies, crackers, and chips contain hidden trans fats to enhance flavor and prolong shelf life. These convenient snacks might seem harmless, but their hidden trans fat content can contribute to heart disease risk. Substituting them with whole, unprocessed snacks like fruits, nuts, and yogurt will promote better heart health.
- Frozen Foods: Frozen pizzas, pies, paranthas, meal, etc. could be loaded with trans-fat. It may be flavourful and the packaging might say low fat, but each serving could at least contain minimum of 1 gram of trans-fat.
- Commercial Baked Goods: Cookies, pastries, and muffins from commercial bakeries often contain trans fats. These fats enhance flavor and extend shelf life, but their cardiovascular consequences are dire. Consuming these indulgent treats in excess exposes you to unnecessary risk, so considering homemade versions or healthier dessert options is a safer route. Also, avoid pre-packaged cake mixes and frosting often contain trans fats for improved texture.
- Fast Food Favorites: Many fast food items are prepared using trans fat-rich oils, intensifying their artery-clogging potential.
- Microwave Popcorn Varieties: Certain microwave popcorn brands employ trans fat-laden artificial flavors and fats to enhance taste. Opting for plain kernels and adding your own seasoning can be a tastier and healthier option.
