Trans Fatty Acids

What are TFAs?
Trans Fatty Acids are (primarily) man made fats that significantly increase your risk of getting Coronary Heart Disease.

They are made by adding hydrogen to vegetable oils, so you will see them on food labels as partially hydrogenated vegetable oil or hydrogenated vegetable oil. 

They don’t go off, so they are added to foods to extend their shelf life but they are not good for your health and it is advisable to remove them from your diet completely.

They are found in margarine, fried foods, pastries, highly processed foods/snacks e.g chips etc.

What to have instead?
Try to replace trans fatty acids with polyunsaturated fats and monounsaturated fats, both of which have been shown to lower your risk of getting Coronary Heart Disease.

You will find them in foods such as nuts, seeds, olives, flaxseeds, eggs, quinoa, avocado, olive oil, sesame oil and fish such as salmon, tuna, mackerel etc.


Avoid eating highly processed foods and check food labels

Try adding seeds and nuts to your salads, eat more fish, add avocado to your egg on toast, add ground flaxseeds to your cakes (no one will notice) swap processed biscuits or cake for a handful of nuts

Here are some quick healthy recipes that will boost your monounsaturated and polyunsaturated fats and help decrease your risk of coronary heart disease.

Waldorf Salad

Herb and Olive Chicken

Mixed Seed Crackers

Banana and Blueberry Cake

For more recipes like these go to or follow quickhealthyfamilymeals on Facebook or instagram

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