In the United States, food nutrition labels don't list a Daily Value for trans fat because it's unknown what an appropriate level of trans fat is, other than it should be low. The AHA recommends that no more than 1 percent of your total daily calories be trans fat. If you consume 2,000 calories a day, that works out to 2 grams of trans fat or less, or about 20 calories.
What should you eat?
Don't think a food that is free of trans fat is automatically good for you. Food manufacturers have begun substituting other ingredients for trans fat. However, some of these ingredients, such as tropical oils — coconut, palm kernel and palm oils — contain a lot of saturated fat. Saturated fat raises your LDL cholesterol. A healthy diet includes some fat, but there's a limit.
In a healthy diet, 25 to 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 10 percent of your total daily calories. Aim for consuming less than 7 percent of your fat calories from saturated fat if you have high levels of LDL cholesterol.
Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option than is saturated fat. Nuts, fish and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with monounsaturated fats.