TRANS FATS: THE HIDDEN FAT YOU SHOULD AVOID BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

When we talk about healthy eating, fat often gets a bad reputation. But the truth is, our body needs certain fats for energy, brain function, and hormone balance. The real problem isn’t fat itself, it's the type of fat we eat. And one of them is trans fat.

What Exactly Are Trans Fats?

Trans fats are formed when hydrogen is added to liquid oils to make them solid. This process, called hydrogenation, makes food last longer on the shelf and taste better, but it also makes it much worse for your health.

While a tiny amount of naturally occurring trans fat exists in meat and dairy, most of the trans fat people consume comes from artificially produced oils.

Common Sources of Trans Fat

You might be eating trans fats without even realizing it. They are commonly found in:

• Packaged and processed foods

• Frozen pizzas and microwave popcorn

• Fried fast foods

• Margarine and vegetable shortening

• Pastries, biscuits, and doughnuts

Why Are They Harmful?

Trans fats have been heavily studied, and researchers agree that they’re harmful even in small amounts. They:

• Clog arteries by raising bad cholesterol (LDL)

• Lower good cholesterol (HDL), which normally protects your heart

• Increase the risk of heart attack and stroke

• May raise the chance of developing type 2 diabetes

Tips to Cut Trans Fats Out of Your Diet

• Check labels: Avoid products with “partially hydrogenated oils.”

• Cook smart: Use oils like olive, mustard, or groundnut oil instead of reusing cooking oil.

• Choose whole foods: Fresh fruits, vegetables, nuts, seeds, and homemade meals have no hidden trans fats.

• Limit takeout: Especially fried and baked fast foods.

Trans fats are often called the “silent killer” because their effects build up over time without obvious symptoms. By being mindful of your food choices, you can easily avoid them and protect your long-term heart health.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245