Added sugar isn’t the ultimate villain for your heart health; there is another food that beats the sweet treats, and is silently hurting your cardiovascular health. Dr Eric Berg, weight loss specialist and bestselling author reveals the most damaging food for your heart health and it may sometime come in the most harmless package.
Despite being banned in many countries including USA, trans fats continue to make their way in the food supply, as “food manufacturers still use them in ways that are hard to detect,” Says Dr Berg.
‘Destroys membranes in brain, causes arterial damage’
Dr Eric Berg in his recent post dated December 13, on X, shared “the most dangerous food for heart health is not butter, not red meat, and it’s definitely not saturated fat.”
The weight loss specialist says further that “this food is made synthetically and destroys the membranes in your brain.”
Dr Berg says margarine or trans fats causes 3X the amount of inflammation than butter and terms them the “most dangerous food for the heart.”
Explaining the silent danger, the expert says “trans fats are hidden in our foods because they are under 500 milligrams per serving size, but trans fats directly cause arterial damage.”
The bestselling author says one needn’t be afraid of butter, saturated fat and red meat, when it comes to heart health.
Why trans fats are harmful
Trans fats are made through hydrogenation, the process by which hydrogen is added to liquid vegetable oils. This causes the oil to become solid at room temperature.
“Trans fats are harmful because of how they are made. Oils like soy, corn, or canola are heated to extremely high temperatures and chemically altered. This process changes the structure of the fat and creates partially hydrogenated oils, the main source of trans fats,” explains Dr Berg.
Why trans fats are added to the food
Cheaper to make, and having a longer shelf life, many eateries user partially hydrogenated vegetable oil to make deep-fried foods. You may find them in baked cookies, cakes, samosa, poori, French fries, fried chicken etc.
However what makes trans fats extremely harmful for our health is they raise LDL (low-density lipoprotein) or bad cholesterol and lowers HDL (high-density lipoprotein) or good cholesterol. Now, high cholesterol is a condition behind many chronic diseases and increases the risk of heart attack, stroke, cancer, and type 2 diabetes.
Things can get worse with repeated use of cooking oil. A study published in PubMed Central says trans fatty acids (TFA) contents are already high in hydrogenated vegetable oils and these would increase further after repeated frying. Therefore, repeated use of cooking oil should be avoided.
What happens when you consume trans fats
When trans fats are consumed, Dr Berg says they become part of your cell walls and blood vessels.
“This makes your arteries stiff, inflamed, and more prone to damage. It also raises the risk of serious heart problems,” says the expert.
Why checking food labels are important
You may find man products listed as 0 grams of trans fats if they have less than 0.5 grams of trans fat per serving. It is also not uncommon to have small amounts of trans fats occurring naturally in some meat and dairy products, including beef, lamb and butterfat. Research around whether these naturally occurring trans fats are safe or not are not sufficient.
“If a product contains less than 0.5 grams of trans fat per serving, it can legally claim “zero trans fats.” Most people eat more than one serving, so the amount can add up quickly. Independent testing shows many foods labeled “zero trans fats” still contain significant amounts,” added the expert.
“Even when companies reduce trans fats, they often replace them with fully hydrogenated oils. These might not be labeled as trans fats, but they are still highly processed and can harm your body,” the expert added.
Everyday foods with trans fats
The common foods with high trans fats may include pie crusts, popcorn, cookies and crackers, croutons, certain beef sticks and snack foods, and many restaurant meals. Even hospital and school meals often contain them, says Dr Berg.
How to avoid trans fats and protect heart
Dr Berg says it’s important to read labels carefully, avoid anything with “partially hydrogenated” or “hydrogenated” oils, choose natural fats from grass-fed animals or healthy oils like olive, avocado, and coconut.
“Every 2% increase of trans fats in your diet raises your risk of dying from a heart attack by up to 35%. That is why avoiding them completely is essential. The challenge is that trans fats hide in many everyday foods, even ones you think are safe,” he adds.
The American Heart Association recommend limiting consumption of saturated fat to 5 to 6% of total calories. It is important to consume whole foods, fibre-rich fruits, vegetables, and plant-based proteins, while eating less offatty meat, sodium and sugary foods and beverages.
Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.