Many of you may have already seen the new labels stating “0 grams of trans fat” on various foods. You may have wondered with at all this means and why it is being promoted so much.

Trans fats are a type of fat that is formed when liquid vegetable oils are made into more solid fats like vegetable shortening or stick margarine. Unfortunately trans fats and saturated fats can raise blood levels of the bad cholesterol called LDL cholesterol. High LDL cholesterol levels increase your chances for heart attack or stroke.

Solid fats are more stable in processed foods so these foods can stay on the shelf longer. Most trans fats are found where saturated fat is also common – in baked goods like cakes and cookies, fried foods, candies, salad dressings, crackers, and other processed foods.

As of January 1, 2006, all food that contains at least half a gram of trans fats per serving will be required to list the amount of trans fats on the nutrition facts label. The grams of trans fats will be listed below the amount of saturated fat in the food. There will be no Percent Daily Value, however, for trans fats because no one knows how much is safe. Right now nutrition experts just say eat as little as possible.

Even though food companies will be promoting the trans fat content of their products, don’t forget to consider the saturated fat and cholesterol content of a food as well before choosing it. To see how much fat might raise LDL cholesterol levels, add up both the grams of saturated and trans fats together. A food is low in saturated fat and cholesterol if the Percent Daily Value for each isles than five (5%DV) and high in those nutrients if the Percent Daily Value is 20 or more (20%DV). Again there is no Percent Daily Value for trans fats.

In the meantime, how will you know if a food contains trans fats if it is not listed on the Nutrition Facts label? Look at the ingredient list. If hydrogenated and partially hydrogenated vegetable oils or shortening is listed, the product contains trans fats.

Steps to keep your intake of unhealthy fats and cholesterol low:

Read the nutrition label and select more of those foods with the lowest grams of cholesterol, saturated fat, and trans fats.

Replace saturated and trans fats with moderate amounts of mono and polyunsaturated fats found in olive, canola, soybean, corn, and sunflower oils and nuts. Stay away from palm kernel or coconut oils. These two oils are naturally high in saturated fat.

Choose tub or liquid margarines instead of stick margarine or butter.

Eat fatty fish containing the polyunsaturated fats called omega3 fatty acids several times a week. Examples are tuna, salmon, mackerel and sardines.

Limit high cholesterol foods such as liver and other organ meats, egg yolks, and full-fat dairy products like whole milk and regular cheese.

Choose foods low in saturated fat such as vegetables and fruits, whole grain foods, non-fat or reduced fat dairy foods, fish and seafood, skinless poultry and lean meat.