Goal: Limit or eliminate
Trans fats are liquid oils bombarded with hydrogen so they stay solid at room temperature. They’re found in many processed and fried foods.
Trans fats increase total cholesterol and LDL, or bad cholesterol, and lower HDL, the good cholesterol.
Food manufacturers can say a product is trans fat free if it contains less than half a gram per serving. These can add up. Check a product’s ingredient list. If you see the words hydrogenated , partially hydrogenated , or shortening , it contains trans fat; you’re better off leaving it on the shelf.
Olive oil benefits are so profound that any diet should include it. First, extra virgin olive oil (EVOO) is great for heart health. In fact, a 2013 study found that when people supplemented a Mediterranean diet with extra virgin olive oil, it reduced the incidence of heart attack or dying of heart disease , probably due to its high levels of monounsaturated fats. The high amount of antioxidants in EVOO means it protects your cells from damage. It also helps improve memory and cognitive function, and works as an anti-inflammatory. Since so much disease stems from chronic inflammation , this is a biggie!