Trans Fat: The Real Villain in Heart Disease

When we think of heart disease, we often blame it on over-eating habits or our lifestyle. There’s one silent threat in many everyday food products that most people don’t know about, which is trans fatty acid or commonly known as trans fat. It is one of the many potentially harmful ingredients for your heart and overall health.

What is trans fat? 

Trans fat is a type of fat that is mostly man-made. It is created in an extensive process to make liquid vegetable oils turn to a solid.1 When mixed with other food ingredients, it allows the food products to last longer and gives it a better overall texture for consumption.2 That’s why trans fat is often used in baked goods, fried foods, and processed snacks.

Small amounts of natural trans fat exist in meat and dairy, however the amount of  industrial or artificial trans fat usage in packaged processed foods is far higher.

Why is trans fat so harmful?³⸴⁴

Trans fat not only increases the bad cholesterol (LDL), but also decreases good cholesterol (HDL) in our body. Trans fat encourages the bad cholesterol to build up inside the walls of our blood vessels, making them narrow. The slowing or blocking blood flow which could lead to a potential heart attack or a stroke. Furthermore, trans fat triggers inflammation in our body, promotes obesity and causes insulin resistance.

Common sources of trans fat³⸴⁴⸴⁵

Watch out for trans fat in:

• Fried food (french fries, nuggets, burger patties)
• Packaged snacks (crackers )
• Baked goods (cakes, pastries, cookies)
• Margarine and shortening

Always read food labels clearly to make informed decisions for food choices. Look out for wordings that say “trans fat” or other names of trans fat such as “partially hydrogenated oils”. Even if the label says “Zero grams of trans fat”, small amounts may still be present in that food product.³⸴⁴

Tips to protect your heart³⸴⁴⸴⁵⸴⁶

• Make home cooked meals from natural whole food ingredients
• Include good sources of unsaturated fat such as avocado and fatty fish (mackerel, sardines, salmon) 
• Choose healthier oils like extra virgin olive oil or canola oil in cooking
• Cut back on ultra‑processed foods like fast food and frozen meals
• Read food labels carefully
• Stay active and hydrated

How can your pharmacist help?

Here in CARiNG Pharmacy, our pharmacists are trained to guide you in managing your overall health. Visit your nearest CARiNG Pharmacy to know more on how to protect your heart through diet and lifestyle modifications, supplementation, and blood cholesterol monitoring.

Management of trans fat consumption may be complicated, but it’s definitely not impossible. You can still fight back by reading food labels, choosing healthier meals, and getting advice from your trusted doctor and pharmacist. Take control of your overall health with one smart choice at a time.