# Avoid industrial trans fat

Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/)

- Canonical: https://healthy100.jock.pl/avoid-industrial-trans-fat/
- Language: en
- First published: 2026-09-27
- Evidence checked: 2026-09-28, using AI-assisted source verification
- Clinical review: Not clinically reviewed
- Number 71 of 100 in the list: https://healthy100.jock.pl/#avoid-industrial-trans-fat

Removing industrial trans fat reduces an avoidable dietary risk to heart health.

**The number:** More than 278,000 deaths a year are attributed to industrial trans fat ([WHO, 2024](https://www.who.int/news-room/fact-sheets/detail/trans-fat/))

## The evidence

- Evidence grade: A. Grade A: meta-analyses of randomised trials, or a major guideline consensus.
- Basis: WHO guidance on trans fat elimination and the 2026 healthy diet recommendations
- Impact: 48/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk.

## Why it matters

Trans fat worsens blood cholesterol and contributes to coronary heart disease. WHO attributes more than 278,000 deaths a year globally to industrially produced trans fat and recommends keeping total trans fat intake below 1% of dietary energy. The practical benefit is greatest where these fats are still sold, since many countries now limit them by law.

## How to do it

1. Check ingredient lists for partially hydrogenated oils where labels are available.
2. Choose products made with nonhydrogenated oils.
3. For unpackaged fried or baked foods, ask which fat is used or choose an alternative.

## Putting it into practice

### Start now

- 5 minutes: Check one packaged baked food's ingredients for partially hydrogenated oil; if listed, compare an alternative without it.
- 15 minutes: Check three foods you buy often for partially hydrogenated oil and note replacements; labels and availability vary by country.

### What it looks like

- Where partially hydrogenated oils are sold, choose a similar product without them.
- Ask a bakery which fat it uses when ingredients are not displayed.
- Use olive or rapeseed oil instead of shortening made with partially hydrogenated oil.

### Common mistakes

- Do not confuse fully with partially hydrogenated oil: check the exact wording and saturated fat content.
- Do not assume all margarine contains industrial trans fat: check the ingredients for the product you buy.

### A structured start

**Check your regular purchases**

1. Stage 1: Check the ingredient lists of your usual spreads and baked snacks.
2. Stage 2: Replace products listing partially hydrogenated oil with suitable alternatives.
3. Stage 3: Ask about the cooking fat when buying unpackaged foods where these oils may still be used.

### Trusted how-to guides

- [Trans Fat: Interactive Nutrition Facts Label](https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/assets/InteractiveNFL_TransFat_October2021.pdf), FDA
- [Facts about fat](https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/), NHS

## Sources

- [Trans fat](https://www.who.int/news-room/fact-sheets/detail/trans-fat/), WHO, 2024 (Tier 1 guideline)
- [Healthy diet](https://www.who.int/news-room/fact-sheets/detail/healthy-diet), WHO, 2026 (Tier 1 guideline)

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General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.

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