What is the most harmful food additive for cardiovascular health?

Trans Fat is the Most Dangerous Food Additive for Cardiovascular Health

Industrial trans fat is the most harmful food additive for cardiovascular health, with strong evidence linking it to increased cardiovascular mortality and morbidity. 1

Evidence on Trans Fat and Cardiovascular Risk

Trans fats have been conclusively shown to have multiple detrimental effects on cardiovascular health:

• They promote adverse effects on lipids and lipoproteins
• They cause endothelial dysfunction
• They increase insulin resistance
• They promote inflammation
• They can trigger arrhythmias 1

The 2019 ACC/AHA guidelines specifically identify trans fat as harmful, noting that it was associated with higher all-cause mortality in multiple cohort studies. The evidence is so compelling that regulations to reduce trans fat in the food industry have been directly associated with measurable decreases in stroke and myocardial infarction rates 1.

How Trans Fat Compares to Other Harmful Food Additives

While several food additives pose cardiovascular risks, trans fat stands out as particularly dangerous:

1. Trans Fat: Directly linked to increased cardiovascular mortality with multiple harmful mechanisms 1
2. Sodium Nitrite (E250): Recent research shows associations with increased hypertension risk 2, but the evidence is not as strong as for trans fat
3. Sodium: Excessive intake (>2000 mg/day) increases cardiovascular risk, but is not technically an additive 1
4. Added Sugars: Associated with increased mortality when consumed at >10% of daily calories 1

Practical Guidance for Avoiding Trans Fat

To reduce cardiovascular risk related to trans fat:

• Check food labels: Look for "partially hydrogenated oils" in the ingredient list
• Avoid common sources: Commercial baked goods (cookies, pies, donuts), snack foods, and deep-fried foods 1
• Choose healthier fats: Replace trans fats with unsaturated fats from sources like olive oil, nuts, and fish 1

The Nitrite/Nitrate Controversy

While not as harmful as trans fat, nitrites and nitrates in processed meats deserve mention:

• A 2022 study found that additives-originated nitrites (particularly sodium nitrite E250) were associated with a 19% higher risk of hypertension 2
• Another 2023 study showed that nitrite and nitrate intake from processed meat was associated with elevated diastolic blood pressure 3
• However, naturally occurring nitrates in vegetables may have beneficial effects on cardiovascular health 4, 5, 6

Conclusion on Food Additives and Cardiovascular Health

The evidence clearly identifies industrial trans fat as the most dangerous food additive for cardiovascular health. The American Heart Association, American College of Cardiology, and European Society of Cardiology all recommend complete elimination of trans fat from the diet 1. Since trans fats are optional food additives with no nutritional benefit and significant harm, their elimination has been a public health priority 1.