What are the best alternatives to trans-fats?
Trans-fats, also known as partially hydrogenated oils, are unsaturated fatty acids that come from industrial or natural sources. These unhealthy fats have been linked to increased risks of heart disease and stroke, as they can clog arteries and raise levels of bad cholesterol in the blood. As a result, many health organizations and governments have been working to eliminate trans-fats from our diets. In this blog post, we’ll explore the best alternatives to trans-fats, as recommended by the World Health Organization (WHO).
The risks of trans-fats
Trans-fats, which are created by adding hydrogen to liquid vegetable oils, were once widely used in food production to increase shelf life and improve texture. However, research has shown that these fats can have devastating effects on our health. Consuming trans-fats has been linked to:
- Increased levels of bad cholesterol (LDL) and decreased levels of good cholesterol (HDL)
- Higher risks of heart disease and stroke
- Increased inflammation, which can lead to chronic diseases such as arthritis and diabetes
- Negative impacts on brain function and development
The WHO’s recommendations
In response to the risks associated with trans-fats, the World Health Organization has recommended that governments and industries work to eliminate these unhealthy fats from our diets. According to the WHO’s fact sheet on trans-fats, the organization suggests replacing trans-fats with healthier alternatives, such as:
- Monounsaturated fats
- Polyunsaturated fats
Monounsaturated fats
Monounsaturated fats are found in a variety of foods, including:
- Sesame seeds
- Peanuts
- Almonds
- Hazelnuts
- Olive oil
- Canola oil
- Avocado oil
These healthy fats have been shown to:
- Lower levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL)
- Reduce inflammation and improve insulin sensitivity
- Help to regulate blood pressure and cholesterol levels
Polyunsaturated fats
Polyunsaturated fats are found in several types of fish, as well as in:
- Walnuts
- Vegetable oils, such as sunflower and corn oil
Polyunsaturated fats have been shown to:
- Lower levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL)
- Reduce inflammation and improve insulin sensitivity
- Help to regulate blood pressure and cholesterol levels
How to incorporate healthier fats into your diet
Given the risks associated with trans-fats, it’s essential to incorporate healthier fats into your diet. Here are some tips to get you started:
- Choose healthier oils: Replace trans-fat-containing oils with healthier alternatives, such as olive, canola, or avocado oil.
- Incorporate nuts and seeds: Add sesame seeds, peanuts, almonds, and hazelnuts to your meals for a boost of monounsaturated fats.
- Eat fatty fish: Fatty fish, such as salmon and sardines, are rich in polyunsaturated fats.
- Use avocado: Avocados are a rich source of monounsaturated fats, making them a great addition to sandwiches, salads, and smoothies.
- Read labels: Always check food labels for trans-fat content. If a product contains trans-fats, choose a different option.
Conclusion
Trans-fats are a major threat to our health, increasing our risks of heart disease and stroke. However, by incorporating healthier fats into our diets, we can reduce our exposure to these unhealthy fats. The World Health Organization recommends replacing trans-fats with monounsaturated and polyunsaturated fats, which can be found in sesame seeds, peanuts, almonds, hazelnuts, olive oil, canola oil, avocado oil, several types of fish, walnuts, and vegetable oils. By making a few simple changes to our diets, we can protect our health and well-being.
News Source:
World Health Organization. (n.d.). Trans-fat. Retrieved from https://www.who.int/news-room/fact-sheets/detail/trans-fat
