Navigating Trans Fats

Trans fats have received significant attention because industrially produced trans fats are associated with increased cardiovascular risk.

In the United States, partially hydrogenated oils, once the major source of artificial trans fat, have largely been removed from the food supply. However, learning how different dietary fats affect health can still help you make better food choices.

This guide explains what trans fats are, where they come from, how they affect cholesterol and heart health, and which fats to choose more often.

About Trans Fats

Trans fatty acids are a type of unsaturated fat.

There are two main sources:

Industrial Trans Fats

Industrial trans fats were commonly produced through partial hydrogenation, a process that changes liquid vegetable oil into a more solid and shelf-stable fat.

Partially hydrogenated oils were once widely used in packaged foods and commercial baking, but they have largely been removed from the U.S. food supply.

Naturally Occurring Trans Fats

Small amounts of trans fats also occur naturally in foods from ruminant animals, including some beef and dairy products.

The World Health Organization recommends limiting total trans fat intake to less than 1% of daily energy intake. For current recommendations on trans fat intake, review the World Health Organization guidance on trans fat.

Trans Fats at a Glance

Topic	Key Information
What are trans fats?	A type of fat often created through hydrogenation to improve food stability and shelf life.
Common sources	Processed snacks, fried foods, baked goods, and products containing partially hydrogenated oils.
Health concerns	Associated with unfavorable cholesterol changes and increased cardiovascular risk.

Health Risks Associated with Trans Fats

The strongest evidence involving trans fats concerns cardiovascular health.

Higher trans fat intake is associated with increased LDL cholesterol and cardiovascular disease risk. This is why major public-health organizations recommend keeping trans fat intake as low as possible.

Inflammation

Dietary patterns can influence inflammatory processes, but inflammation should not be described as the single root cause of conditions such as diabetes or heart disease.

Trans fats are primarily important because of their adverse effects on blood lipids and their association with cardiovascular risk.

For patients with metabolic concerns, overall dietary quality, physical activity, body weight, blood pressure, blood sugar and cholesterol all matter.

Cardiovascular Health

Trans fats are particularly concerning because they can raise LDL cholesterol and lower HDL cholesterol.

Higher LDL cholesterol contributes to atherosclerotic cardiovascular disease risk over time.

Replacing foods high in trans and saturated fats with sources of unsaturated fats can support a more heart-healthy eating pattern. For more heart-health nutrition guidance, read how omega-3 fats support heart health.

Why the Type of Dietary Fat Matters

Dietary fat is essential for normal health and helps the body absorb fat-soluble vitamins.

The goal is not to eliminate fat from the diet. Instead, focus on the type of fat you eat.

Unsaturated fats are commonly found in:

• Nuts
• Seeds
• Avocados
• Fish
• Olive oil
• Other plant oils

Major heart-health organizations recommend choosing monounsaturated and polyunsaturated fats more often in place of saturated and trans fats. To learn more about foundational nutrition, read our guide to vitamins, minerals and micronutrients.

How to Identify Trans Fats in Your Diet

Start by checking the Nutrition Facts label.

Trans fat is listed in grams under the total fat section.

Because partially hydrogenated oils have largely been removed from the U.S. food supply, many foods now contain little or no industrial trans fat.

Still, food labels can help you evaluate the overall fat quality of packaged foods.

Look at:

• Trans fat
• Saturated fat
• Serving size
• Sodium
• Added sugar

When choosing fats, prioritize foods that provide monounsaturated or polyunsaturated fats.

Where Trans Fats May Still Be Found

Industrial trans fats have been substantially reduced in the United States.

Small amounts of trans fat may still occur naturally in foods from ruminant animals, including:

• Beef
• Lamb
• Milk
• Cheese
• Other dairy products

When buying packaged or prepared foods, checking the Nutrition Facts label remains the most reliable way to determine the amount of trans fat in a serving.

Reducing Trans Fats in Your Diet

A heart-healthy eating pattern focuses less on avoiding one individual ingredient and more on choosing healthier foods consistently.

Helpful strategies include:

• Choose nuts, seeds, avocado and plant oils for unsaturated fats
• Eat fish regularly when appropriate
• Choose vegetables, fruits, legumes and whole grains
• Compare saturated and trans fat on packaged-food labels
• Limit heavily processed foods high in saturated fat, sodium and added sugar
• Cook at home more often when practical

Fiber-rich foods such as oats, beans, fruits and vegetables can also support healthy cholesterol management as part of an overall balanced diet.

Type of Fat	Common Sources	General Guidance
Trans fat	Small amounts in ruminant meat/dairy; industrial sources largely removed in U.S.	Keep intake as low as possible
Saturated fat	Fatty meats, full-fat dairy, butter, coconut and palm oils	Limit intake
Monounsaturated fat	Olive oil, avocado, nuts	Choose more often
Polyunsaturated fat	Seeds, fish, walnuts and some plant oils	Choose more often

For a broader guide to dietary fats, explore how to choose healthier dietary fats.

Related Wellness Resources

Nutrition is an important part of long-term wellness. Explore additional Tucson Wellness MD resources including Longevity Care, IV Nutrient Therapy, and Metabolic Health Support.

Live Longer, Stronger, Better with Tucson Wellness MD

Longevity starts with what you put in your body! Reminder that being healthy is not a destination or goal to be reached but a lifestyle that requires permanent healthful habits that will last. Need nutritional support or want to learn more of our services, please reach out to schedule your consult today!

Frequently Asked Questions About Trans Fats

What are trans fats?

Trans fats are unsaturated fatty acids with a particular chemical structure. They may be industrially produced or occur naturally in small amounts in foods from ruminant animals.

Why are trans fats unhealthy?

Trans fats can raise LDL cholesterol and lower HDL cholesterol, which can increase cardiovascular disease risk.

Are trans fats banned in the United States?

Partially hydrogenated oils, formerly the main source of industrial trans fat, have largely been removed from the U.S. food supply.

Do foods still contain trans fat?

Yes. Small amounts occur naturally in some meat and dairy foods, and Nutrition Facts labels can show whether packaged foods contain measurable trans fat.

How much trans fat should I eat per day?

The World Health Organization recommends limiting trans fat to less than 1% of total daily energy intake.

Does trans fat raise cholesterol?

Yes. Trans fats can raise LDL cholesterol and may also lower HDL cholesterol.

What is healthier than trans fat?

Unsaturated fats from foods such as nuts, seeds, fish, avocados and plant oils are generally preferred.

Is saturated fat the same as trans fat?

No. They are different types of dietary fat, although both should generally be limited as part of a heart-healthy eating pattern.

How can I check for trans fat on a food label?

Look for the trans fat amount in the Nutrition Facts panel and review the overall saturated fat and serving size as well.

What foods contain healthy fats?

Common sources include olive oil, nuts, seeds, avocados, fish and other foods rich in monounsaturated or polyunsaturated fats.

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