Trans fats are a type of unsaturated fat that can have a detrimental effect on your health. They are created through a process called hydrogenation, which turns liquid oils into solid fats.

While small amounts of trans fats occur naturally in some foods, most trans fats in our diet are artificially created during food processing. These trans fats can raise your bad cholesterol levels (LDL) and lower your good cholesterol levels (HDL), increasing the risk of heart diseases, diabetes, and obesity.

To protect your health, it’s important to be aware of the foods that are high in trans fats and avoid them whenever possible. Here are 30 trans fat-laden foods you should stay away from:.

1. Margarine

Margarine is a popular butter substitute, but many varieties are loaded with trans fats. Check the labels carefully and opt for brands that are trans fat-free or made with healthy oils.

2. Fried Chicken

Fried chicken may be delicious, but it often contains trans fats due to the frying process. Instead, try baking or grilling chicken for a healthier alternative.

3. French Fries

French fries are notorious for their high trans fat content. The deep-frying method used to cook them contributes to the formation of trans fats. Consider making homemade oven-baked fries as a healthier option.

4. Pie Crusts

Many store-bought pie crusts contain trans fats to give them a flaky texture. To avoid trans fats, make your own pie crusts using healthier oils or look for trans fat-free options in the supermarket.

5. Donuts

Donuts are a breakfast staple for many, but they are often made with trans fats. Opt for healthier breakfast options like whole-grain toast or oatmeal instead.

6. Microwave Popcorn

Microwave popcorn may seem like a convenient snack, but most pre-packaged varieties contain trans fats in the form of hydrogenated oils. Look for trans fat-free options or pop your own popcorn using plain kernels on the stovetop.

7. Crispy Snack Chips

Chips that are labeled as “crispy” or “crunchy” often contain trans fats to enhance their texture. Choose healthier snacks like air-popped popcorn, veggie sticks, or baked chips.

8. Frozen Pizza

Frozen pizzas can be a quick and easy meal, but they usually contain trans fats in the crust and toppings. Opt for homemade pizzas using whole wheat crust and fresh, healthy ingredients.

9. Cakes and Pastries

Cakes, pastries, and other baked goods often contain trans fats to achieve a desirable texture and extend shelf life. Indulge in homemade treats made with healthier oils or seek out trans fat-free bakery options.

10. Pancake and Waffle Mixes

Many pre-packaged pancake and waffle mixes contain trans fats to make them shelf-stable and provide a fluffy texture. Try making your own batter with whole grain flour and natural ingredients.

11. Non-Dairy Creamer

Non-dairy creamer is often used to lighten coffee or tea but may contain trans fats as a thickening agent. Choose healthier alternatives like almond milk, coconut milk, or organic dairy milk.

12. Frozen Meals and TV Dinners

Frozen meals and TV dinners are convenient, but they often hide trans fats in the form of hydrogenated oils to enhance flavor. Opt for home-cooked meals or look for options labeled as trans fat-free.

13. Instant Noodles

Instant noodles are a quick and easy meal, but they are typically fried during processing and contain trans fats. Choose healthier choices like homemade broth-based soups with fresh vegetables and lean protein.

14. Biscuits and Crackers

Biscuits and crackers often contain trans fats to give them a crispy texture and extend shelf life. Look for whole grain options or make your own using healthier oils.

15. Shortening

Shortening is a commonly used ingredient in baking, but it is high in trans fats. Substitute it with healthier alternatives like coconut oil or mashed avocado.

16. Cream-filled Snacks

Delicious cream-filled snacks like Twinkies are often high in trans fats. Avoid these unhealthy treats and opt for nutritious snack options like fresh fruit or Greek yogurt.

17. Ice Cream

Ice cream is a beloved dessert, but many commercial varieties contain trans fats. Look for brands that use healthier oils or make your own using frozen bananas and natural flavors.

18. Crackers with Cheesy Fillings

Crackers that come with cheesy fillings often contain trans fats. Choose plain crackers and pair them with natural, trans fat-free spreads like hummus or nut butter.

19. Frozen Fish Sticks

Frozen fish sticks may seem like a healthy choice, but many brands contain trans fats to enhance their texture. Opt for fresh or frozen fish fillets without breading for a healthier option.

20. Canned Biscuits and Rolls

Canned biscuits and rolls are quick and convenient, but they often contain trans fats to make them flaky. Try making homemade biscuits using healthier oils or look for trans fat-free options.

21. Peanut Butter Spreads

Some peanut butter spreads contain trans fats to maintain a smooth consistency. Choose natural peanut butter varieties that contain only peanuts and salt.

22. Fried Fish and Seafood

Fish and seafood can be a healthy choice, but when they are fried, trans fats are often introduced. Opt for grilled, baked, or steamed options instead.

23. Canned Soup

Canned soups are a quick and convenient meal, but many contain trans fats to enhance flavor and texture. Look for healthier options labeled as trans fat-free or make homemade soups with fresh ingredients.

24. Creamy Salad Dressings

Creamy salad dressings often contain trans fats to achieve their smooth texture. Opt for homemade dressings made with olive oil and vinegar or choose vinaigrettes.

25. Hot Dogs and Sausages

Hot dogs and sausages are processed meats that usually contain trans fats. Look for healthier alternatives like lean cuts of meat or plant-based options.

26. Frozen Pies and Desserts

Frozen pies and desserts often contain trans fats in the crust and fillings. Make your own healthier desserts using natural sweeteners and whole foods.

27. Creamy Soups

Creamy soups like chowders and bisques are typically made with ingredients high in trans fats such as cream and butter. Opt for broth-based soups with plenty of vegetables.

28. Canned Frosting

Many canned frostings are loaded with trans fats. Consider making homemade frostings using healthier oils or opt for cakes with healthier toppings like fresh fruit.

29. Chocolate Bars

Most chocolate bars contain trans fats in the form of partially hydrogenated oils. Look for dark chocolate options that are low in trans fats or opt for healthier snacks like nuts and seeds.

30. Breakfast Sandwiches

Breakfast sandwiches, especially those from fast-food chains, often contain trans fats in the bread, processed meat, and spreads. Opt for healthier breakfast choices like whole grain toast with avocado and egg.

Avoiding trans fats is essential for maintaining good health and reducing the risk of chronic diseases.

By being aware of the foods listed above and making healthier choices, you can protect yourself and your loved ones from the harmful effects of trans fats.