How to avoid trans fat in your diet: 6 smart strategies to keep your heart happy

Kiran Campbell, RDN - Registered Dietitian Nutritionist

If you’ve ever wondered how to avoid trans fat without becoming a full-time label detective, you’re in good company. Trans fats had their glory days in the food world—kind of like shoulder pads or spray cheese—but thankfully, their comeback tour has been canceled. Understanding why trans fats are bad for you can help you make smarter choices in the grocery aisle.

What trans fats are and how to avoid them

Most plant oils (like canola, corn, and soybean) are liquid at room temperature. Add hydrogen, though, and suddenly you’ve got trans fat, a solid, shelf-stable fat that’s basically the food industry’s version of super glue. It holds everything together beautifully …until it doesn’t, especially for your cholesterol.

Partially hydrogenated oils (PHOs), the leading artificial source of trans fats, were once the secret ingredient that made packaged cookies, crackers, and pastries taste magical for months. Unfortunately, they’re also the reason your LDL cholesterol keeps rising like it’s trying to meet a quota.

Why trans fats replaced animal fats in processed foods

Back in the 1960s, saturated fats were getting serious side-eye for their role in heart disease. Food companies responded by swapping lard and tropical oils for PHOs, thinking they’d found the perfect stand-in: inexpensive, stable, and great for texture.

And so, trans fats quietly took over the food world. By the 1990s, you could find them in:

Baked goods that never seemed to go stale,
Crackers that could probably survive the apocalypse, and
Fried foods that tasted great but overstayed their welcome in your arteries.

Restaurants loved PHOs, too—fryer oil lasted longer without turning funky. Little did we know that while our food was staying “fresh,” our blood vessels were filling in.

Why are trans fats bad for you?

Science finally caught up in the 1990s. Study after study confirmed that trans fats are basically the troublemakers of the fat family. They:

Raise LDL cholesterol (the “bad” guy) and
Lower HDL cholesterol (your heart’s supportive best friend).

One major study even linked eating just 2% more trans fat to a whopping 23% increase in heart disease risk. Yikes.

That was the beginning of the end. The FDA stepped in, labeling laws changed, New York City banned trans fats in restaurants, and eventually, PHOs were kicked out of the U.S. food supply altogether. Well, mostly—some older products or imported items may still contain them, so staying label-aware still matters.

Note: Natural trans fats still occur in small amounts in meat and dairy, making it impossible to completely eliminate trans fats from your diet without adopting a vegan diet. These natural trans fats do not pose a significant health risk.

The food industry’s transition away from PHOs

Food companies had to scramble to reformulate foods without PHOs, which is no small task when consumers expect their cookies to be soft, their crackers to be crisp, and their frozen dinners to last longer than a houseplant. The good news? Most companies have made the shift. The better news? You can still enjoy great food without trans fats tagging along.

How to avoid trans fat: 6 Practical tips

Want to sidestep trans fats without losing your sanity? Start with these simple, doable strategies.

1. Choose fresh, less-processed foods

Fruits, vegetables, whole grains, nuts, fish, poultry, and low-fat dairy products rarely contain trans fats. They’re the low-maintenance friends of the food world.

2. Use heart-healthy vegetable oils

Opt for olive, canola, sunflower, or safflower oil. If you see the words “hydrogenated” or “partially hydrogenated,” consider it your cue to exit stage left.

3. Check the Nutrition Facts label

“0 g trans fat” is your new best friend. If the package says zero, you’re off to a good start.

4. Read the ingredient list, too

Here’s the plot twist: foods can contain up to 0.5 grams of trans fat per serving and still say “0 g trans fat” on the label. The true villain appears in the ingredient list—partially hydrogenated oil. If it pops up, flee.

5. Be mindful of older or imported products

Some pre-2018 items (sorry, bargain-bin shoppers) and international products may still contain PHOs. A quick label check saves you from any trans fat surprises.

6. Follow a “mostly” whole foods diet

Between updated labeling laws and the ongoing PHO purge, avoiding trans fats is now easier than assembling IKEA furniture. Whole foods also bring on bonus nutrients that improve heart health over time.

How to use MyNetDiary to avoid trans fat like a pro

MyNetDiary's goal for trans fat is 0% of calories. It is consistent with recommendations from the American Heart Association and the Dietary Guidelines for Americans. You can easily track your intake of trans fat in the app by choosing from the Staple foods list and monitoring your charts and Nutrient Analysis.

If you're looking for an ideal plan for how to avoid trans fat, look no further than a MyNetDiary Premium membership, which offers two heart-smart, whole-foods-based dietary patterns that are naturally low in trans fat: the Mediterranean and DASH diets!

How to avoid trans fat in your diet: 6 smart strategies to keep your heart happy

What trans fats are and how to avoid them

Why trans fats replaced animal fats in processed foods

Why are trans fats bad for you?

The food industry’s transition away from PHOs