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Cholesterol: detrimental effects on health of vegetable oil and trans fats CHOLESTEROL: DETRIMENTAL EFFECTS ON HEALTH OF VEGETABLE OIL AND TRANS FATS
Polyunsaturated fatty acids are more unstable than monounsaturated and saturated fatty acids. This means that they become rancid (oxidized) more easily when exposed to oxygen, light and heat, and have the ability to form trans fatty acids. We are continually told by health authorities that polyunsaturated fats are healthy, and saturated fats are bad for us.
Vegetable oils that have become oxidized act as free radicals in the body. Free radicals can cause damage to our cells and DNA; they age us more quickly and have been linked to the development of heart disease and cancer. Importantly, new research has shown that cholesterol itself is not the problem, but oxidized cholesterol is a bigger risk factor for heart disease. The more free radicals we have in our body, the greater the chance that our cholesterol will become oxidized. This form of cholesterol behaves differently and is more likely to attach itself to our artery walls.
Trans fats have been well researched in recent years, and their effects on our heart are becoming clearer. Some researchers believe they are responsible for the epidemic of heart disease in the 20th Century. Trans fats have an adverse effect on our blood fats because they increase the levels of LDL "bad" cholesterol, and reduce levels of HDL "good" cholesterol. This is a double whammy; their effects on cholesterol levels are considered to be twice as bad as saturated fats. This is very unfortunate because many consumers buy foods that are labeled to be "low fat" or "cholesterol free", and these are the types of foods that are often highest in trans fats! Trans fats are also known to raise triglyceride levels, and interfere with the metabolism of essential fatty acids in the body.
In the Nurse's Health Study, women who had the greatest amount of trans fats in their diet had a 50% higher risk of heart attack compared to women who consumed the least amount of trans fats.
Because trans fats become incorporated into our cell membranes, they interfere with the action of insulin. They promote insulin resistance and in this way they make you fat, and increase your chances of developing Syndrome X and diabetes. Trans fats also promote the release of inflammatory chemicals called cytokines, contributing to inflammation in the body.
If you do nothing else for your heart, make sure you avoid eating partially hydrogenated vegetable oil, and processed vegetable oil that does not state it is "extra virgin" or "cold pressed". In the USA the trans fat content of all packaged foods will need to be stated on the label by January 2006. There are no such plans in place for Australia yet, so you will have to identify trans fats yourself by looking for the words "partially hydrogenated" or "hydrogenated vegetable oil", "vegetable oil" or "vegetable fat". Check food labels carefully to make sure you avoid these types of fats. Healthier alternatives to use would be extra virgin olive oil, butter, ghee and virgin coconut fat. Healthy spreads for bread include avocado, hummus, tahini, tomato paste or natural nut butter/paste.
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