• Weight Management
• Nutrition

The Potential Health Risks of Trans Fats

Medically reviewed and edited by Dina Whiteaker, APRN

Trans fats are notoriously unhealthy, but many people don’t know the risks associated with their consumption.

Although trans fat consumption is declining, many American diets are still rich in this harmful compound.

Not only does consuming trans fats cause weight management issues, but it can also increase your risk of chronic diseases.

In this article, we’ll take a closer look at why trans fats are so unhealthy, their potential health implications, and how you can eliminate them from your diet to protect your health.

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What are Trans Fats?

Trans fats — also known as trans fatty acids — are a type of unsaturated fat found in certain foods. Unlike other dietary fats, trans fats aren’t essential for your health.

They are primarily created through the industrial process of hydrogenation, which involves adding hydrogen to vegetable oils.

This causes the oil to become solid at room temperature and it is done to extend the shelf life of various products, making trans fats popular in food manufacturing.

Sources of trans fats

There are two main types of trans fats — natural and artificial. Naturally occurring trans fats can be found in:

• Dairy products – like milk, butter, and cheese

• Meat – particularly beef, lamb, and mutton

Artificial trans fats — which are much more common in the average diet — are usually found in:

• Packaged snacks like cookies, crackers, and cakes

• Fried foods

• Margarine and shortening

• Non dairy creamers

• Frozen pizzas

In most cases, artificial trans fats improve the consistency and flavor of many processed foods while also extending their shelf life.

Should Trans Fats Be Included in a Healthy Diet?

Most healthcare professionals and nutritionists agree that healthy diets should not be high in trans fats.

The consumption of trans fat has been associated with an increased risk of various health complications, including heart disease and type 2 diabetes.

Unlike other types of fats that have several health benefits, trans fats offer no known health advantages and can be harmful even in small amounts.

How much trans fat can you consume?

Given the adverse effects of trans fats on our health, many health authorities recommend that your consumption be as low as possible.

The World Health Organization (WHO) advises that trans fat should make up no more than 1% of your daily calorie intake.

For someone consuming a standard daily amount of 2,000 calories, this means that you shouldn’t exceed more than 2 grams of trans fat per day.

In an ideal world, a diet supporting optimal health should be completely free of trans fats.

What are the Potential Health Implications of Consuming Trans Fats?

Increased risk of heart disease and high cholesterol

One of the most well-known risks of consuming industrially produced trans fats is an increased risk of heart disease.

Trans fats can contribute to the hardening of arteries — a condition called atherosclerosis — by raising low-density lipoprotein (LDL) or “bad” cholesterol levels.

This can lead to a buildup of plaque inside the arteries, which restricts blood flow to major organs and increases the risk of heart attack and stroke.

When LDL levels are raised, it also causes an imbalance in high-density lipoprotein (HDL) or “good” cholesterol.

Untreated, this imbalance may lead to various health implications, such as:

• Reduced blood circulation in the arms and legs

• Peripheral artery disease (PAD)

• Gallstones

• Kidney failure

• Increased risk of certain cancers

High cholesterol can also cause a condition called xanthomas, which occurs when deposits of cholesterol show up under the skin or tendons.

These deposits appear as fatty growths and can occur anywhere on the body, including the eyelids and joints.

While xanthomas aren’t harmful, they can be a cosmetic concern and a visible sign of high cholesterol levels that require immediate medical attention.

Weight gain

Most trans fats may contribute to weight gain and conditions like obesity because they can alter how the body stores fat.

This is because trans fat interferes with the body’s metabolism, making it challenging to break it down and absorb nutrients into the bloodstream.

Over time, this can result in a buildup of trans fat in the body which causes weight gain.

Some research also suggests that trans fats can affect appetite regulation, potentially leading to an increased calorie intake.

Foods high in trans fats are typically classified as empty calorie products, meaning they offer little satiety when consumed.

This can increase cravings, which may lead to overeating, causing weight gain in the long-term.

May cause inflammation

Studies suggest that consuming artificial trans fats can increase levels of inflammatory markers — such as C-reactive protein (CRP) — that cause chronic inflammation.

Although inflammation is the body's natural response to injury or infection, it can contribute to the development of several diseases if it becomes chronic. These diseases may include:

• Arthritis

• Heart disease

• Type 2 diabetes

• Metabolic syndrome

It’s important to note that natural trans fats are not associated with inflammation, making them safer to consume.

Increased risk of cancer

Although research is ongoing, some studies have suggested that there may be a potential link between trans fat consumption and the development of certain types of cancer.

This is largely due to the ability of trans fats to promote inflammation, oxidative stress, and cell damage — three key factors in cancer development.

Increased risk of developing certain medical conditions

Beyond heart disease and potential cancer risk, trans fats can also increase the likelihood of developing various other medical conditions.

These may include type 2 diabetes and decreased liver function, both of which can develop due to enzyme damage in the body.

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How to Reduce Your Intake of Trans Fats

Reducing your intake of trans fat is an essential part of caring for your heart health and supporting your overall well-being.

Read food labels carefully

One of the most effective ways to reduce trans fat intake is to learn how to spot them on food labels.

Food manufacturers are required to list trans fats on nutrition labels in most countries, including the United States.

However, it's important to note that foods containing less than 0.5 grams of trans fats per serving can be labeled as having 0 grams of this compound.

This means that even foods claiming to be "trans fat-free" may still contain trace amounts.

To avoid products with trans fat, look for "partially hydrogenated vegetable oils" or “partially hydrogenated oils” in the ingredient list.

This is a common way for manufacturers to list artificial trans fats in their products.

Cook with healthier oil options

When cooking at home, choose oils that are low in saturated fat and free of trans fats to reduce your intake.

Healthier options include olive oil, sunflower oil, peanut oil, and other vegetable oils rich in monounsaturated and polyunsaturated fats.

These fats can contribute to maintaining healthy cholesterol levels and supporting heart health, alongside various other benefits.

For high-temperature cooking, such as frying, opt for oils with a high smoke point — like canola or grapeseed oil — to ensure that their compounds don’t break down and form trans fats.

Follow a healthy diet

Adopting a diet rich in fruits, vegetables, whole grains, and lean proteins can naturally decrease your intake of trans fats.

Diets such as the Mediterranean diet or those focusing on whole, unprocessed foods are rich in nutrients and healthy fats while being low in trans fats and processed ingredients.

You can also reduce your intake of trans fats by substituting them with the following foods:

• Nuts and seeds

• Fatty fish, like salmon and mackerel

• Legumes, like beans and lentils

These foods can provide you with heart-healthy fats and other essential nutrients.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your health, LifeMD has got you covered.

LifeMD can connect you to a team of medical professionals who can provide guidance on healthy eating habits and weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health, today.

Dina Whiteaker, APRN

Dina earned her MSN from the University of Nebraska Medical Center before becoming a Family Nurse Practitioner. She has 10ᐩ years of telemedicine experience. Dina is board certified and is a member of the American Academy of Nurse Practitioners.

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