Trans fat. You can't see it. You don't need a single milligram of it. And in fact, it is proven to be harmful to your health. The problem is that many foods still contain trans fat. So where can you find trans fat, and what can you do to avoid eating this unhealthy fat?

What exactly is a trans fat?

Trans fat is produced when vegetable oils are "partially hydrogenated". This means that hydrogen is added to liquid oil at very high temperatures. The oil changes into a semi-solid fat. When used in processed foods, trans fat allows the food to stay fresh for a longer time. Some foods such as meat, milk, and butter naturally contain small amounts of trans fat.

Trans fat spells double trouble

Trans fat raises your "bad" cholesterol (low density lipoprotein or LDL)
AND
lowers your "good" cholesterol (high density lipoprotein or HDL).

For these reasons, health professionals say that trans fat is the most risky type of fat for heart disease.

For more information about the different types of fat, see Dietary Fat – The Good, the Bad and the Ugly, by Dietitians of Canada.

Finding the trans fat

The good news is that almost all breads and salad dressings are now trans fat free. Many food manufacturers have also reformulated their cookies, crackers and french fries to contain no trans fat. Read the label on 'trans fat free' foods to ensure that the trans fat has not been replaced with saturated fat.

The bad news is that you may still find trans fat in:

• deep fried foods (e.g., spring rolls, chicken nuggets, frozen hash browns)
• hard (stick) margarines and shortenings
• commercially baked goods (e.g., donuts, danishes, cakes, pies)
• toaster pastries (e.g., breakfast waffles and pancakes)
• oriental noodles
• snack puddings
• liquid coffee whiteners
• snacks (e.g., microwave popcorn, chips, cheesies, crackers, cookies, granola bars)

Did you know...

The words "partially hydrogenated" or "vegetable oil shortening" on the ingredient list mean that food has been made with trans fat.

Here's what you can do

Realistically, it's very difficult to completely eliminate trans fat from your diet.

Aim to eat as little trans fat as possible. Remember that just because a food is trans fat free, it may not be fat free. Continue to watch your fat intake and choose lower fat foods.

Here's what you can do to minimize your intake of trans fat.

• Buy foods which have zero trans fat, or which have the lowest amount of trans fat per serving as possible. You'll find the trans fat content listed in the Nutrition Facts table on the food package.
• Check the ingredient list. Avoid eating foods that are made with partially hydrogenated vegetable oil or shortening.
• Load up on vegetables, fruit, and unprocessed whole grains. These foods contain no trans fat.
• Steer clear of deep fried foods. When you eat out, order the grilled, steamed, broiled or baked menu items instead of the fried and deep-fried ones.
• Cook from scratch as often as you can. Bake your own cakes, make your own muffins, and whip up your own pancakes instead of relying on prepackaged mixes.
• Bake and cook with a soft, non-hydrogenated margarine instead of hard (stick) margarine, butter or partially hydrogenated shortening.
• Get in the know. Some fast food restaurants now voluntarily list the nutrition information of their menu items. Go online to check out the fat and trans fat content of foods before you go to the restaurant.
• Read nutrition labels. Choose leaner meat and lower fat milk to cut down on the overall amount of fat that you eat.