Are the Oils You’re Consuming Hurting Your Heart?
Unhealthy oils, especially trans fat, can and should be replaced with healthier alternatives
All of us eat fats and oils. They make food taste better and can be a staple of a healthy diet. But not all fats and oils have the same nutritional value — some are much better for you. Some commonly used cooking oils and ingredients, especially trans fat, could kill you.
What are the dangers of trans fat and unhealthy oils and what are healthier alternatives?
Trans fat is uniquely bad — the tobacco of nutrition. It’s a toxic, man-made compound, typically found in packaged snacks, fried foods and baked goods that’s created by adding hydrogen to liquid oil or during the process of refining some cooking oils. This process causes the oil to become solid at room temperature — and also in your coronary arteries. These artificial fats not only raise your “bad” LDL cholesterol levels but also lower your “good” HDL cholesterol — potentially leading to heart disease and stroke. They are even less healthy than lard and suet.
At one point, trans fat was estimated to cause half a million deaths globally every year. That’s why Resolve to Save Lives, the organization I lead, partnered with the World Health Organization (WHO) to launch the REPLACE initiative, which catalyzed action by countries to protect people from trans fat. WHO just released the new, five-year REPLACE report, which details the progress made toward eliminating trans fat from the global food supply since 2018.
57 countries — including the United States — have now banned this harmful chemical from the food supply, but we haven’t reached the goal of a trans-fat free world. Has your country taken action?
Countries that still allow trans fat risk becoming dumping grounds for products containing trans fat that can’t be sold elsewhere. That’s why it’s so important to keep up the momentum. Just five countries — China, Pakistan, Russia, Indonesia, and Iran — account for approximately 60% of the remaining estimated burden, and Pakistan has recently begun finalizing their regulation to eliminate trans fat. The days of trans fat are numbered, but every day they aren’t eliminated is a day of unnecessary risk.
Fortunately, there are plenty of healthier alternatives to trans fats that you can incorporate into your cooking routine and diet. Depending on where you live, some of these alternatives may be cheaper and more readily available than others.
- Olive oil: Known for its heart-healthy monounsaturated fats and antioxidant properties, olive oil is a versatile option for sautéing, roasting, and dressing salads. Indeed, olive oil is a staple of the Mediterranean diet, which has decades of data to back up its heart healthy effects. I use olive oil for almost all my cooking and for salads.
- Avocado oil: With its mild flavor and high smoke point, avocado oil is ideal for high-heat cooking methods such as frying and grilling. It’s also rich in monounsaturated fats.
- Seed oils: These can come from a range of seeds, including mustard, peanut (known as groundnut in many countries), sunflower, safflower, flaxseed, and sesame. I use high-oleic sunflower oil for frying at very high temperatures.
- Canola oil: Derived from rapeseed, canola oil is a budget-friendly option with a neutral taste and high smoke point.
The food we consume — or don’t consume — matters. Eliminating trans fat and making healthier alternatives such as these the default around the world will save lives. When trans fat is gone, the taste and cost of our food will be the same — only our heart will know the difference.
