Transfat: A ‘silent poison’ that slowly damages the heart

 Transfat: A ‘silent poison’ that slowly damages the heart

Transfat not only damages cholesterol, it is also associated with high blood pressure, diabetes and obesity. All these factors together greatly increase the risk of ‘cardiovascular disease’, i.e. heart and blood vessel diseases.

From our kitchen to the market packets, dishes filled with fat are increasing day by day. Biscuits, cookies, samosas, chips, cakes, pizza, momos, all of these are consumed daily.

But a dangerous element, transfat, is hidden inside these dishes. The fat hidden inside it gradually damages the heart and blood vessels. Which acts like a ‘silent poison’.

What is transfat?

Transfat is mainly ‘partially hydrogenated fat’. In simple terms, when vegetable oil is repeatedly heated, processed, or chemically processed to preserve it for a long time, its content increases. Earlier, its content was high in products used as ‘dalda’ or vegetable ghee.

Heating oil repeatedly, keeping fried dishes for a long time, making frozen foods, and preserving dishes like cookies or biscuits for a long time increase trans fats. Trans fats are found in many packaged foods, snacks, fast foods, and fried dishes available in the market.

Trans fats increase ‘low density lipoprotein’ (LDL) or bad cholesterol in the body. It reduces ‘high density lipoprotein’ (HDL) or good cholesterol.

When LDL increases, it easily starts sticking to the walls of blood vessels. Gradually, the fatty layer accumulates and the blood vessels become narrow. This process is called atherosclerosis. When the arteries leading to the heart become narrow, the risk of heart attack increases. If the arteries leading to the brain are affected, a stroke can occur. Both of these conditions are life-threatening.

Health is in our own hands. Choosing simple, fresh and natural foods, deciding to reduce processed and fried foods, and exercising regularly should be adopted. If these three things are adopted, the risk of heart disease can be significantly reduced.

Trans fats not only damage cholesterol, they are also associated with high blood pressure, diabetes and obesity. All these factors together greatly increase the risk of ‘cardiovascular disease’, i.e. heart and blood vessel diseases.

Nowadays, many patients who come to the hospital are found to have increased bad cholesterol (LDL) and decreased good cholesterol (HDL). Low HDL has become a common problem among the Nepali people.

Earlier, patients used to come to the hospital only after they had a heart attack or stroke. But now some positive changes have been seen. Cholesterol imbalance is starting to be detected during regular health check-ups. This helps in identifying the risk in advance.

Based on clinical experience, a large number of serious heart patients have problems with bad fats. More than half of the patients coming to the OPD have risk factors related to diet and lifestyle. Many do not even realize at first that the biscuits, chips or fried foods they eat daily are gradually causing damage to the body.

Changing diet

Instead of the simple foods (rice, corn, rice, beans) like before, processed and packaged foods have increased. From children to adults, everyone's choice is towards fast food.

Many foods available in the market are high in fat content. Preservatives are used to make them last longer. When fried and frozen foods are consumed daily, the amount of trans fat in the body increases. This is not a one-day effect; years of habit make the problem serious.

Many countries in America and Europe have adopted policies to reduce the use of trans fats. There is a strict restriction on processed meat, sausages, frozen foods, etc. The demand for green vegetables and fiber-rich foods is increasing. With increasing health awareness, trans fats have been considered a major public health challenge.

Ways to keep the heart healthy

Fiber-rich foods keep the heart healthy. Wheat flour, rice, corn, millet, legumes, soybeans, vegetables and fruits should be eaten regularly.

Instead of tea and biscuits, corn-soybean or plain chiura can be used. It is better to choose simple dishes cooked at home instead of pizza or fried snacks. It is not that meat should not be eaten at all, but it should be eaten in a balanced amount and with less fat.

The most important thing is to reduce the consumption of packaged, frozen and long-lasting processed foods as much as possible. The habit of eating excessively fried snacks during meals should be reduced.

The necessity of exercise

Along with improving your diet, regular exercise is also essential. Exercises such as brisk walking, cycling, light jogging or yoga for at least 30 minutes daily help reduce bad cholesterol and increase good cholesterol. Exercise also contributes to weight control, blood pressure balance and mental health improvement.

Health is in our own hands. We should make a habit of choosing simple, fresh and natural foods, decide to reduce processed and fried foods, and exercise regularly. If we can adopt these three things, the risk of heart disease can be significantly reduced.

Let's be aware from today, so that we don't have to regret it in a hospital bed tomorrow.