Avoid Artificial Trans Fats

Although red meat and dairy products naturally contain trans fats, processed foods and the artificial trans fat used in many restaurants are the main sources for most people. Unsaturated fats, such as vegetable oils, are hydrogenated, which is the process of adding hydrogen to change the structure of the fats and allow them to solidify at room temperature.

Because they are less expensive than natural saturated fats, restaurants and food manufacturers frequently use trans fats. But solid evidence suggests that consuming artificial trans fats raises "bad" LDL cholesterol, lowers "good" HDL cholesterol, and is associated with a 23% increased risk of heart disease. In ingredient lists, be cautious of the term "partially hydrogenated". The term actually means that trans fats are present in the food, so they should be avoided. Artificial trans fats are no longer allowed to be used in restaurants or processed foods sold in the US as of June 2018, making it much simpler to stay away from them. Additionally, LDL cholesterol can be increased by naturally occurring trans fats present in dairy and meat products. However, they are generally not seen as causing a serious health danger because they are present in such little amounts.