What are trans-fats or trans fatty acids? How they are linked to LDL or HDL; list of fats good for health – Times Now

Trans fats or trans fatty acids are linked to LDL or HDL cholesterol |  Photo Credit: iStock Images

Indias food regulatory body - the Food Safety and Standards Authority of India (FSSAI) has reduced the percentage of content of trans fatty acids in fats and oils to 3% for the year 2021 and aims at reducing it to 2% by the year 2022.

This ruling that has reduced the limit for trans fat levels in foods by an amendment to the Food Safety and Standards Regulations is important as the current permissible limit stands at an unhealthy 5%. And what food items will this amendment apply to?

The revised regulation by FSSAI applies to vanaspati oils which are partially hydrogenated oils, edible refined oils, bakery shortenings, in refrigerated doughs, such as biscuits and rolls, cakes, cookies, pies, margarine and other mediums of cooking like mixed fat spreads and vegetable fat spreads. Transfats are also found in microwave popcorn, frozen pizza, fried foods, including french fries, doughnuts and fried chicken, nondairy coffee creamer etc.

These fats are notoriously unhealthy, associated with an increased risk of death from coronary heart diseases and heart attacks.

What are trans fats? Trans fats, or trans-fatty acids, are a form of unsaturated fat. They come in both natural and artificial forms.

Natural trans fats a.k.a ruminant trans fats: Meat and dairy from ruminant animals, such as cattle, sheep, and goats. And how is it formed? Ruminant trans fats are formed naturally when bacteria in these animals stomachs digest grass. Studies show that moderate intake of these fats does not appear harmful. The best-known ruminant trans fat is conjugated linoleic acid (CLA), which is found in dairy fat. It is believed to be beneficial and is marketed as a dietary supplement.

Artificial trans fats a.k.a. industrial trans fats or partially hydrogenated fats: These are the transfats that are hazardous to one's health. How is it formed? When vegetable oils are chemically altered to stay solid at room temperature, which gives them a much longer shelf life - end up causing a significant increase in LDL (bad) cholesterol without a corresponding rise in HDL (good) cholesterol. Meanwhile, most other fats tend to increase both LDL and HDL. A diet laden with trans fat increases your risk of heart disease, the leading killer of adults. The more trans fat you eat, the greater your risk of heart and blood vessel disease.

2 main types of cholesterol: Low-density lipoprotein. LDL, or "bad," cholesterol can build up in the walls of your arteries, making them hard and narrow. You may have heard of brittle arteries or plaque on arterial inner walls. LDL causes this build-up. High-density lipoprotein. HDL, or "good," cholesterol picks up excess cholesterol and takes it back to your liver. It is broken down there and thrown out of the body.

Try to use more of monounsaturated fat in your diet. MS fats are found in olive, peanut and canola oils. It is a healthier option than is saturated fat. Nuts, fish and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats.

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What are trans-fats or trans fatty acids? How they are linked to LDL or HDL; list of fats good for health - Times Now