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Learn facts about trans fats, find alternate cooking methods by Charlotte Crotte Dietetic intern The state of New York has banned them, many fast food establishments are researching ways to replace them, and as of Jan. 1, 2006, the Federal Drug Administration  mandated that the American public be made aware of their presence on all packaged food labels. You have probably heard rumors about these bad guys, but it is time to learn some facts about trans fats.   The 2005 Dietary Guidelines for Americans suggest keeping trans fat consumption as low as possible. Research has proven that consuming too many trans fats (as well as saturated fat and dietary cholesterol) can raise bad cholesterol (LDL) levels. Elevated LDL levels increase the risk of coronary heart disease and, considering it is one of the leading causes of death in the United States, this is something that should concern people. But many Americans wonder, “What exactly are trans fats and what can I do to avoid them?”     Unlike other forms of fat, trans fats are not required by the human body. They can have detrimental effects on cardiovascular health. Trans fats are created when hydrogen is added to vegetable oil resulting in hydrogenated or partially hydrogenated oil. The result is a trans fatty acid that is more stable than most fats and therefore is added to many foods to increase their shelf life. Trans fats are also found naturally in some meats and dairy products, but the majority of trans fats consumed do not come from these sources.   The majority of trans fats in the American diet come from processed foods. Trans fats can be found in shortenings, margarine, cookies, crackers, snack foods, fried foods, baked goods, and almost any other processed food you can imagine. Many restaurants use partially hydrogenated oils when they cook, bake, and fry their food. Thankfully, some restaurants and food producers are heeding the warnings of the dangers of trans fats and are looking into alternative cooking oil options such as monounsaturated and polyunsaturated fats. Be sure to check all nutrition labels and avoid products that have the words “partially hydrogenated” included in the ingredients. Most foods that contain trans fats can be made with a non-hydrogenated oil substitute and many food producers are doing an excellent job of making this clear on their packaging.   It is important to note that although trans fats are making most of the headlines, it is still important to limit your intake of saturated fats. It is recommended that less than 10 percent of your total daily calories come from saturated fats, because they can also raise your cholesterol and increase the risk of heart disease. Unfortunately it happens all too often that trans fats are replaced with saturated fats. Always check nutrition labels to make sure you are limiting the amount trans fat and saturated fat and adding more non-hydrogenated fats and oils to a balanced diet.   Best options for monounsaturated and poly-unsaturated include olive, canola and peanut oils; olives, avocados; cashews, almonds, peanuts; soybean, safflower, sunflower, and cottonseed oils; and fish and seafood.     Friday, Feb. 23, 2007 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.