Food and heart experts are warning health-conscious eaters to avoid trans fats which appear in a range of popular foods. These fats are vegetable oils which are converted into semi-solid fats and are used throughout the food industry and in commercial cooking. They appear in processed and fast foods such as chips, pies, doughnuts and cookies. But new research suggests five grams of trans fat a day is associated with a 25% increase in the risk of coronary heart disease. Heart Research UK's director Barbara Harpham said: "Clear food labelling, including information about trans fats, is something Heart Research UK has been pushing for a long time and this will help people make the choice for themselves to eat healthily. "Around 80% of heart disease could be prevented by living the right lifestyle and providing the right information so people can make an informed choice." What are trans fats? Trans fats are unsaturated fatty acids whose molecular structure is slightly altered so they resemble saturated fats. As a result they also spell trouble for our coronary arteries because their effects in our bodies are as bad as the saturates. What do they do in our bodies? Like saturates, nothing good. They: - Raise LDL (bad) and lower HDL (good) cholesterol levels - Increase blood lipid levels - Promote inflammation, a risk factor for atherosclerosis (clogging up of the arteries) - Affect how your liver uses fats - Increase abdominal fat deposition These are all risk factors for heart disease. In fact, because so much is known about the bad effects of trans fats, some researchers feel it would be unethical to test the effects of trans fats in long term trials. Where are they found? Meat from cows, sheep and other ruminants, as well as dairy products which have small quantities of naturally occurring trans fats, produced by the bacteria in the rumen. But these products are high in saturated fat anyway and are best eaten only occasionally for our heart's sake. In Canada and the USA, trans fat content must appear on food labels, not the case in our country unfortuna tely. However, `hydroge-nated vegetab-le oil', `partially hydrogenated' or `vegetable oil shortening' in the ingredients' list are a good indicator of trans fats. Here is a list of foods likely to contain the culprits: - Chips, either frozen or from fast food outlets - Chicken nuggets, fish fingers - Tortilla chips, crackers, popcorn - Pies (meat and fruit) - Doughnuts, pastries, cookies, muffins - Fried foods at fast food outlets - Some margarines - Vegetable suet and shortening. Beware of fast food outlets also. A study of two major fast food outlets showed chicken nuggets and French fries had more than five grams of trans fats in more than half the countries studied, includi-ng the UK. What's the answer to this increased risk for our hearts? It really pays to digest the small print so check the food labels and ingredients list. If you're unclear, why not pick the phone up and call the customer helpline on the packet. Choose foods that are low in total and saturated fat and go for the `good' fats in olive and rapeseed oils, fish, nuts and seeds instead. Get baking so you control the ingredients. You'll be amazed at how easily you can churn out delicious biscuits. -Be careful with take-aways, fast food and eating out and go for freshly cooked food as much as possible. A low-saturates and trans-free diet is great news for our hearts and arteries, so cast out the trans and transform your diet into a heart healthy one. For more information and advice contact Heart Research UK on 0113 297 6206 or email lifestyle@heartresearch.org.uk | 
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