The Healthspan Map · Nutrient
Trans fat
Compiled by Aamir Malik, PhD, Professor of Neuroengineering at Brno University of Technology, from published studies. He is a researcher, not a physician. Last updated 21 August 2026.
Linked to getting too much
| Condition or system | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| High cholesterol / dyslipidemia | Don't overdo | Strong | Review / narrative | Trans fats raise LDL and lower HDL - the worst dietary fat for the lipid profile. | Lifestyle & lipids (Endotext) (opens in a new tab) |
| High cholesterol / dyslipidemia | Don't overdo | Strong | RCT / meta-analysis | Trans fats raise LDL and lower HDL - the worst dietary fat for the lipid profile. | Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol: a meta-analysis of 60 controlled trials, Am J Clin Nutr 2003 (opens in a new tab) |
| Reproductive & sexual health | Don't overdo | Moderate | Cohort / observational | Increasing trans-fat intake by even 2% of energy significantly raised ovulatory-disorder infertility risk, and trans/saturated fats relate to poorer sperm quality. | Female fertility nutrition review (PMC8634384) (opens in a new tab) |
| Type 2 diabetes & metabolic syndrome | Don't overdo | Moderate | Cohort / observational | Partially hydrogenated (trans) fats, concentrated in ultra-processed foods, are linked to higher type 2 diabetes risk. | Ultra-processed food & T2D cohorts (opens in a new tab) |
| Weak immunity & chronic inflammation | Don't overdo | Moderate | Review / narrative | Industrial trans fats raise CRP/IL-6 and endothelial inflammation. | Trans fat & CRP (opens in a new tab) |
| Cardiovascular | Don't overdo | Strong | RCT / meta-analysis | Industrial (artificial) trans fat has no safe level and clearly raises CVD; WHO and FDA have moved to eliminate it. Small amounts occur naturally in ruminant dairy/meat. | Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol: a meta-analysis of 60 controlled trials, Am J Clin Nutr 2003 (opens in a new tab) |
The Healthspan Map is part of Fix the Floor, a book by Aamir Malik. About the book