Not all fats are created equal. Some are good for your body, like the healthy fats in nuts, avocados, and olive oil. But there’s one type of fat that health experts agree we should avoid as much as possible: trans fats.
Why Are Trans Fats Harmful?
Trans fats are made when liquid oils are turned into solid fats to make foods last longer on the shelf. You’ll often find them in:
Packaged snacks (cookies, crackers, cakes)
Fried fast foods
Margarine and shortening
The problem is, trans fats raise your “bad” cholesterol (LDL) while lowering your “good” cholesterol (HDL). This double hit makes them especially dangerous for your heart, increasing the risk of heart disease and stroke.
How to Spot and Avoid Trans Fats
Food companies have gotten better at reducing trans fats, but they can still sneak into your diet. Here’s how to protect yourself:
1. Read labels carefully – Look for “partially hydrogenated oils” on ingredient lists. That’s code for trans fats.
2. Limit fried and packaged foods – These are the most common culprits.
3. Cook more at home – Using fresh ingredients gives you control over what goes into your meals.
4. Choose healthier fats – Swap butter or shortening for olive oil, nut butters, or avocado.
The Bottom Line
Trans fats offer no health benefits — only risks. By choosing whole foods and checking labels, you can keep your heart healthier and your body stronger. Small changes, like cooking with healthier oils or skipping that box of processed snacks, add up over time.
