AND WE THOUGHT SATURATED FAT WAS BAD. Trans fats have been linked to higher risk for heart disease, and studies suggest they may make cancer and dementia worse. Experts are calling for tighter limits on trans fat intake and the American Heart Association recommends an intake of less than 1% of daily calories, or about 2 g.

Trans fats are created when vegetable oil is hydrogenated to make it solid at room temperature, which helps make potato chips crunchy and piecrusts tender. It also makes food more shelf stable. Cookies, crackers, baked goods, and many frozen goods are common carriers. By law, a food can contain up to half a gram per serving of trans fats and still claim to be transfat free. So, if you can’t trust the packaging, how can you eliminate trans fats from your diet?

READ THE FINE PRINT. Search the ingredients list for hydrogenated or partially hydrogenated oils. If you see them, trans fats are present.

GO ORGANIC. Under current USDA organics regulations, hydrogenation is forbidden.

SHOP SMART. Certain stores like Whole Foods and Wild Oats Markets have banned trans-fat foods from their shelves.

CHECK RESTAURANT INFO. Many chains, including Au Bon Pain, Panera Bread, California Pizza Kitchen, and Wendy’s, have switched to healthier oils. Others who haven’t—such as McDonald’s and Burger King—share nutritional information online; check to see which items are trans-fat free before you head for the drive-thru.

Percentage decrease in risk of heart disease for every 1 serving increase in daily fruit or vegetable intake.

Source: Harvard University

Pounds of added sugar that the average American eats each year—about 23 teaspoons a day.

Source: Agricultural Research Service