Choose Foods With 0 Grams Trans Fat
Your heart will thank you (AND YOU WON’T TASTE THE DIFFERENCE)
#43 in a series of Health Bulletins on issues of pressing interest to all New Yorkers. Volume 5, Number 9.
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to download the PDF version of this Health Bulletin.
Foods can be made without trans fat. Always read labels.
- There are good fats and bad fats. Trans fat is the most dangerous – even worse than saturated fat.
- Trans fat increases your risk of heart disease by raising “bad” (LDL) cholesterol and lowering “good” (HDL) cholesterol.
- Trans fat is found in “partially hydrogenated” vegetable oils and shortening and in many packaged and restaurant foods.
- Cutting trans fat out of your diet is getting easier. Food tastes just as good without it. But your heart knows the difference!
Many Store-Bought and Restaurant Foods Contain Trans Fat
Trans fat is found in many packaged foods, including:
- Baked goods (cookies, crackers, cakes, pies, muffins, and some breads, such as hamburger buns).
- Pre-mixed products (cake, pancake, and chocolate drink mix; pizza dough).
- Margarine (especially stick margarine) and vegetable shortening.
- Deep-fried and pre-fried foods (doughnuts, French fries, fried chicken, fish sticks, chicken nuggets, taco shells).
- Snack foods (potato, corn, and tortilla chips; candy; packaged or microwave popcorn).
All of these foods are available with 0 grams trans fat. Always read labels. Many restaurants use trans fat.
GOOD Fats Lower Your Risk of Heart Disease
Monounsaturated Fat
Where it's usually found:
- Olives
- Olive and canola oils
- Cashews, almonds, peanuts, and most other nuts
- Avocados
Effect on Cholesterol Levels (LDL is ‘bad’ and HDL is ‘good’ cholesterol):
Polyunsaturated Fat
Where it's usually found:
- Corn, soybean, safflower, sunflower, and cottonseed oils
- Fish and seafood
Effect on Cholesterol Levels (LDL is ‘bad’ and HDL is ‘good’ cholesterol):
Foods that contain trans fat can be made with regular oils instead. ALWAYS READ LABELS.
Always Read Food Labels
- Choose foods with 0 grams trans fat.
- Nutrition Facts labels on packaged foods now list trans fat content.
BAD Fats Increase your risk of heart disease
Saturated Fat
Where it's usually found:
- Whole milk, butter, cheese, and ice cream
- Lard and suet
- Meat (beef, pork, bacon, sausage, and deli meats have the most)
- Chicken and other poultry have less, especially with the skin removed
- Chocolate and cocoa butter
- Palm oil
- Coconut products, including milk and oil
Effect on Cholesterol Levels (LDL is ‘bad’ and HDL is ‘good’ cholesterol):
Trans Fat
Where it's usually found:
- Partially hydrogenated vegetable oil
- Many margarines and shortenings
- Many deep-fried foods
- Many fast foods
- Many store-bought baked goods
Effect on Cholesterol Levels (LDL is ‘bad’ and HDL is ‘good’ cholesterol):
Look for brands that use oils that are not “partially hydrogenated.”
How to Cut Trans Fat
Make Your Own Meals:
- Making your own meals helps you control the type and amount of fats you eat.
- Regular vegetable oils (such as olive, canola, corn, soybean, safflower, and sunflower oils) have no trans fat.
- Most natural oils are high in GOOD (unsaturated) fats. In moderation, they protect your heart (see chart).
Choose Wisely When Eating Out:
- Avoid deep-fried foods. They often contain trans fat.
- Eat less fast food.
Eat a Heart-Healthy Diet
Eat a diet high in fruits, vegetables and whole grains, low in sodium and saturated fat, and without added sugars (and no trans fat).
More Information
- Visit the New York City Department of Health and Mental Hygiene at nyc.gov/heart and click on “Learn About Trans Fat”
- Call 311 and ask to receive copies of these Health Bulletins (or download from nyc.gov/heart):
- Control Your Cholesterol: Keep Your Heart Healthy
- Healthy Heart – Blood Pressure
- Cut the Salt!
- U.S. Food and Drug Administration: www.fda.gov and search “trans fat” or call 1-888-463-6332
- American Heart Association: www.americanheart.org and search “trans fat” or call 1-800-AHA-USA-1 (1-800-242-8721)
For copies of any Health Bulletin
Contributions
New York City Department of Health and Mental Hygiene
125 Worth Street, Room 342, CN 33
New York, N.Y. 10013
Michael R. Bloomberg, Mayor
Thomas R. Frieden, M.D., M.P.H., Commissioner
Bureau of Communications
Cortnie Lowe, M.F.A., Executive Editor
Drew Blakeman, Senior Writer
Caroline Carney, Managing Editor
Prepared in cooperation with:
Division of Health Promotion and Disease Prevention
Bureau of Chronic Disease Prevention and Control
Cardiovascular Disease Prevention and Control Program
