You’ve probably heard it a thousand times: sugar is bad for you. Cut it out and your heart will thank you. But what if the thing doing the most damage to your cardiovascular system isn’t the sweetness you crave, but something far less obvious, hidden in many everyday foods?
Most people think of heart disease as a consequence of too much sweet stuff, sedentary lifestyles, or genetics. But there’s something, that silently disrupts your blood vessels, raises harmful cholesterol, and increases risk of heart attack and stroke, lurking in many packaged and fried foods.
Dr Eric Berg DC, a nutritionist, researcher and chiropractic doctor specializing in weight loss, recently on X said that trans fats are the biggest culprit of worsening heart disease. He wrote: “It’s something far more common… and it’s probably in your pantry right now.”
What are trans fats?
Trans fats are created when liquid vegetable oils, like those from soy, corn, or canola, are heated and chemically altered through a process called hydrogenation to make them solid at room temperature. This process produces partially hydrogenated oils (PHOs), which have been widely used in processed foods because they’re cheap and extend shelf life.
Despite bans and regulations in many countries, trans fats did not completely disappear from the food supply, and remnants still show up in processed and restaurant foods. In the
US, for example, foods can legally be labeled as having “zero trans fats” if they contain less than 0.5 grams per serving, even though several servings can add up quickly.
How trans fats harm your heart, and your whole body
Unlike sugar, which contributes to metabolic issues gradually over time, trans fats directly alter your physiology in harmful ways:
They raise harmful cholesterol and clog arteries
Trans fats raise levels of LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol, a double-whammy effect that accelerates the buildup of plaque in your arteries, a key driver of heart disease and stroke.
They are a major risk factor for cardiovascular death
A large body of research shows that trans fats are linked to higher rates of death from heart disease. A 2015 major systematic
analysis found that intake of industrial trans fats is associated with increased risk of coronary heart disease mortality, total coronary heart disease, and all-cause mortality.
They promote inflammation and insulin resistance
Trans fats have been shown to
cause systemic inflammation and contribute to metabolic dysfunction, including conditions like insulin resistance and type 2 diabetes, which themselves are major risk factors for heart disease.
They may influence cancer risk
There is emerging evidence linking
high trans fat consumption with increased cancer risk, possibly due to inflammation and oxidative stress pathways triggered by these fats.
Trans fats can increase heart disease deaths worldwide
According to the World Health Organization (WHO), industrially produced trans fats are estimated to increase the risk of death from any cause by
34% and coronary heart disease deaths by 28% when intake is high enough, even above very modest levels.
US Food and Drug Administration
Even products labeled “0 grams trans fat” can contain up to 0.49 grams per serving, meaning multiple servings can quickly add up.
Some manufacturers replace trans fats with other highly processed fats that may still be unhealthy, even if not labeled as trans fats.
Protect your heart
Dr Berg highlights few ways you can protect your heart from trans fats:
To minimize your trans fat intake and support your cardiovascular health:
Read ingredient lists carefully: avoid anything with “partially hydrogenated” or “hydrogenated” oils.
Choose whole, unprocessed foods instead of packaged snacks and baked goods.
Use healthy fats like extra virgin olive oil, avocado oil, and natural fats from nuts and seeds.
Limit commercially fried foods and many fast foods.
Your heart depends on the fats you choose, not just the sugars you avoid.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
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