A trans fat is made when hydrogenation of an oil takes place,that is a
a product manufacturer adds hydrogen to a vegetable oil to enable it solidify which comes with the benefits of better,flavor and increased shelf life. Trans fats do not occur naturally apart from very few exemptions. Foods such as fast food packaged foods,cookies,cakes and other pastries,margarine and margarine containing foods.

-The dangers of trans fats on your cholesterol is that
trans fats increase the level of low density Lipoproteins or LDL in the blood stream while decreasing the level the useful high density lipoproteins or HDL in the bloodstream. This leads to formation of plaque in the arteries which in turn narrows them. Narrow arteries mean that there is decreased flow of blood to the respective organs which include the brain,heart,liver,kidneys and many more. This in turn means that sufficient oxygen is not supplied to them. When a plaque particle breaks from an artery wall,it enters the blood stream and blocks it,depending on which artery,it causes either a heart attack or a stroke.

Trans fat’s causes a decrease in high density lipoproteins,this when maintained at the proper levels are tasked with ensuring that all the excess cholesterol accumulated in body is taken back to the liver and is broken down then the body gets rid of it as waste. In case the process does not take place could lead to a dangerous rise of cholesterol level in the body.

Trans fats have been blamed for many premature deaths and the high rate cases of heart attacks. Some research institutions have also suggested a relationship in the increased cancer cases to be linked with increased intake of trans fats. It is important to note that human tolerance to trans fat is very low being estimated at about two grams per day.

Performing regular exercise, quitting alcohol intake & smoking and controlling stress are the factors preventing the heart disease. But along with it, eating the right healthy foods is vital for the heart to make it to fight against the ward off problems like high blood pressure, blocked arteries and high cholesterol. The following are the top 3 heart healthy foods.

1. Whole grain foods:
* Whole grains contain anti-oxidants, phytosterols and phytoestrogens. These would protect the heart from coronary heart disease.
* The fiber in whole grains can reduce the risk of heart disease by lowering the bad cholesterol.
* Vitamins, minerals and omega3 fatty acid present in whole grains would protect the heart from failure.
* Recent studies showed that eating 3 grams of whole grains daily can reduce the cholesterol up to 23% for those who have high cholesterol.
* Oatmeal, flax seeds, brown rice, barley, whole grain bread and high
fiber cereal are the whole grain foods can be choose to prevent the heart problems.

2. Nuts:
* Nuts are packed with healthy monounsaturated fats and little levels of saturated fats that are good for heart.
* They are rich in fiber and has the ability to lessen the cholesterol.
* The presence of arginine in nuts would relaxes the blood vessels and prevents clotting in heart.
* Studies proved that consuming an ounce of nuts for 4-5 times a week can reduce the risk of coronary heart disease.
* Nuts also contains omega3 fatty acid, vitamins and minerals which can assist the heart to protect against the inflammation and various diseases.
* Walnuts, almonds, peanuts, pine nuts, hazelnuts and pistachio are some of the recommended nuts to battle against heart disease.

3. Fish:
* Fish contains low saturated fats and omega3 fatty acid which are used to keep the heart beat at a steady rate.
* Eating fish can reduce the blood pressure and diminishes the amount of plaque builds in the wall of the arteries.
* Fish are the great source of protein and anti-oxidant that are used to lower the risk of dying heart by heart attack.
* It has the capacity to chew the cholesterol in bloodstream and lower the levels of triglycerides in the blood which is a reason for clotting.
* Researchers proved that in-taking 2-3 servings of fish would save the heart from developing coronary heart disease.
* Types of fishes like Salmon, Tuna, mackerel, herring are good for heart and extends its life.