Decode the label
"If the words 'partially hydrogenated', 'hydrogenated' or 'modified' vegetable oil, shortening or lard are listed as ingredients, the food likely contains trans fat," says Bonnie Conrad, a registered dietitian in Halifax. The higher up these words appear in the ingredients list, the more likely it is that trans fat is present.
If the Nutrition Facts label on your packaging doesn't state the amount of trans fat, you can estimate it with this simple calculation: add up the total grams of saturated, monounsaturated and polyunsaturated fat listed, and then subtract that amount from the total fat listed. Any leftover amount is probably trans fat.
Even if your favourite food claims to be trans-fat free, it may still contain up to 0.2g of trans fat per serving. (This is in accordance with Health Canada labelling regulations.) Eat these foods in moderation, because just one gram of trans fat a day is enough to increase your risk of heart disease by 20 per cent.