Understanding the Impact of Trans Fats
Know about the impact of trans fats, what trans fats are, types, why they are harmful, common foods containing trans fats and how to reduce them in your diet and more.
Written by Dr. Siri Nallapu
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 18th Aug, 2025
Introduction
Have you ever wondered why some foods taste so delicious but are actually harmful to your health? One of the biggest culprits is trans fats—a type of unhealthy fat found in many processed foods. While they make food crispy and long-lasting, they can silently damage your heart and overall health.
In this article, we’ll break down what trans fats are, why they are harmful, and how you can avoid them to stay healthy.
What Are Trans Fats?
Trans fats, or trans fatty acids, are a type of unsaturated fat that undergoes a process called hydrogenation. This makes them solid at room temperature and extends the shelf life of processed foods.
There are two main types:
1. Natural trans fats – Found in small amounts in dairy and meat from cows, sheep, and goats. These are not a major concern.
2. Artificial trans fats – Created by adding hydrogen to vegetable oils (partially hydrogenated oils). These are the dangerous ones found in fried and packaged foods.
Consult a General Physician for Personalised Advice
Why Are Trans Fats Harmful?
Trans fats are considered the worst type of fat for your health because they:
- Raise bad cholesterol (LDL) – This increases the risk of heart disease.
- Lower good cholesterol (HDL) – HDL helps remove bad cholesterol, so reducing it worsens heart health.
- Increase inflammation – Chronic inflammation is linked to diabetes, heart disease, and stroke.
- Promote insulin resistance – This can lead to type 2 diabetes.
- Damage blood vessels – This raises the risk of high blood pressure and heart attacks.
The World Health Organisation (WHO) estimates that trans fats cause over 500,000 deaths from heart disease every year.
Common Foods Containing Trans Fats
Many everyday foods contain hidden trans fats, including:
- Fried foods – French fries, fried chicken, samosas, pakoras
- Baked goods – Cakes, cookies, pastries, doughnuts
- Margarine & shortening – Often used in baking and cooking
- Processed snacks – Chips, crackers, microwave popcorn
- Ready-to-eat foods – Frozen pizzas, instant noodles, biscuits
Always check food labels for "partially hydrogenated oils"—this means the product contains trans fats.
How to Reduce Trans Fats in Your Diet
The good news is that you can avoid trans fats by making simple changes:
1. Read Food Labels Carefully
- Look for "zero trans fat" claims, but also check the ingredients list for "partially hydrogenated oils."
- Even if a product says "0g trans fat," it may still contain small amounts (less than 0.5g per serving).
2. Choose Healthier Cooking Oils
- Use olive oil, mustard oil, coconut oil, or ghee instead of hydrogenated oils.
- Avoid reusing frying oil multiple times, as this can create trans fats.
3. Eat More Whole, Unprocessed Foods
- Fresh fruits, vegetables, whole grains, nuts, and seeds are naturally trans-fat-free.
- Opt for homemade meals instead of fast food or packaged snacks.
4. Limit Fast Food & Deep-Fried Items
- Fried foods from restaurants often contain trans fats. Try baking, grilling, or steaming instead.
5. Be Mindful of Baked Goods
- Many store-bought cakes, cookies, and pastries contain trans fats. Try baking at home with healthier fats like butter or coconut oil.
Healthier Alternatives to Trans Fats
Instead of trans fats, include these heart-healthy fats in your diet:
- Monounsaturated fats – Found in olive oil, avocados, nuts (almonds, cashews).
- Polyunsaturated fats (Omega-3 & Omega-6) – Found in fatty fish (salmon, mackerel), flaxseeds, walnuts.
- Natural saturated fats – Ghee, coconut oil (in moderation).
These fats support heart health, brain function, and overall well-being.
When to See a Doctor?
If you’ve been consuming a lot of trans fats, you may be at risk for:
- High cholesterol
- Heart disease
- Diabetes
- Obesity
Consider getting a lipid profile test to check your cholesterol levels. If you experience symptoms like chest pain, shortness of breath, or fatigue, consult a doctor immediately.
Final Thoughts
Trans fats may make food tasty, but they come with serious health risks. By making small changes like reading labels, cooking at home, and choosing healthier fats, you can protect your heart and live a longer, healthier life.
Consult a General Physician for Personalised Advice
Consult a General Physician for Personalised Advice
Dr. Swathi Reddy Perugu
General Physician/ Internal Medicine Specialist
7 Years • MBBS, MD (General Medicine)
Hyderabad
Health plus, Hyderabad
Dr. Chethan T L
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD, DNB (General Medicine)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Tanmaya Kumar Sahu
General Physician/ Internal Medicine Specialist
12 Years • MBBS, MD ( Internal Medicine )
Bhubaneswar
Apollo Hospitals Old Sainik School Road, Bhubaneswar
Dr. Sujay P R
General Physician/ Internal Medicine Specialist
3 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ashita Kuruvilla
General Practitioner
6 Years • MBBS
Kolkata
KVC CLINIC, Kolkata
Consult a General Physician for Personalised Advice
Dr. Swathi Reddy Perugu
General Physician/ Internal Medicine Specialist
7 Years • MBBS, MD (General Medicine)
Hyderabad
Health plus, Hyderabad
Dr. Chethan T L
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD, DNB (General Medicine)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Tanmaya Kumar Sahu
General Physician/ Internal Medicine Specialist
12 Years • MBBS, MD ( Internal Medicine )
Bhubaneswar
Apollo Hospitals Old Sainik School Road, Bhubaneswar
Dr. Sujay P R
General Physician/ Internal Medicine Specialist
3 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ashita Kuruvilla
General Practitioner
6 Years • MBBS
Kolkata
KVC CLINIC, Kolkata
