Trans fat raises LDL (bad) cholesterol and lowers HDL (good) cholesterol, which increases the risk of heart disease and stroke4.
Eating trans fat raises LDL ("bad") cholesterol in the blood1.
Trans fats also lower HDL ("good") cholesterol4.
High LDL with low HDL can let cholesterol build up in arteries4.
Like all fats, trans fat has 9 calories per gram4.
Your body does not need or benefit from trans fat4.
| Food and serving | Amount |
|---|---|
| Fried and battered foods | — |
| Shortening and stick margarine | — |
| Store-bought cakes, pies, cookies | — |
| Refrigerated dough | — |
| Frozen pizza and frozen dinners | — |
| Nondairy creamer | — |
| Dairy foods (small natural amounts) | — |
| Food and serving | Amount |
|---|---|
| Red meat (small natural amounts) | — |
Look for "partially hydrogenated" in the ingredients, since a label can show 0 g trans fat even when a small amount is present per serving4. Amounts per serving from4.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
A cholesterol test measures LDL, HDL, total cholesterol and triglycerides; too much LDL can build plaque in the arteries7.
Labs use different units and ranges. Your clinician reads a result alongside your history and other tests.
Partially hydrogenated oils, the main source of artificial trans fat, were found in 2015 to be no longer generally recognized as safe, with a final compliance date in 2021, so they're no longer added to foods. Small amounts of natural trans fat still occur in meat and dairy.
Meat and dairy have small amounts of trans fat that health agencies say aren't a cause for concern in their natural form. Research suggests all trans fats raise the LDL-to-HDL ratio, though the effect of ruminant trans fat looked somewhat smaller than industrial trans fat.
Check the Nutrition Facts label for trans fat and the ingredient list for "partially hydrogenated" oil. A serving can be listed as 0 g even if a small amount is present, so count how many servings you eat.
Ayuvo charts trans fat by day, week, month and year, with the reference lines from this page, personalised by age and sex where they differ. Supplements you log in Medications count too. Free, with no account.
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Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.