Trans fat is a type of fat which is formed when liquid oils are changed into more stable semisolid fats, such as shortening and hard margarine. This process is known as hydrogenation.

Trans fat is also produced by the normal action of bacteria in the stomach of cows and sheep. Hence, low levels of trans fat occurs naturally in dairy products, beef, lamb and mutton. Vegetable oils contain very small amounts of trans fat, which is formed during the refining process.


What are the major sources of trans fat?

The main sources of trans fat in our diet are pastries, cakes, cookies, biscuits, commercially deep-fried foods as well as products containing vegetable shortening and hydrogenated or partially hydrogenated oils.

Why is trans fat so bad?

Trans fat raises LDL-cholesterol ("bad" cholesterol) and reduces HDL-cholesterol ("good" cholesterol) in the body. As a result, trans fat increases the risk of developing heart disease.

Besides trans fat, what other types of fat should I watch out for?

You should watch out for saturated fat too. Saturated fat raised LDL-cholesterol ("bad" cholesterol) which increase the risk of heart disease.

Saturated fat is mainly found in:

• animal fats e.g. butter, lard, ghee, fatty meat, skin of poultry
• high-fat dairy products e.g. full cream milk
• palm-based vegetable oils
• coconut milk and coconut cream

How much trans and saturated fats can i have?

You should keep trans fat intake to a minimun. As a guide, limit trans fat to less that 2g per day. For saturated fat, consume no more that 20g in your daily diet.

Read food labels for the content of trans and saturated fats in food products.

What can I do to reduce trans and saturated fats in my diet?

Here are some tips:

At Home

1. Use less oil in cooking
2. Use lean cuts of meat and poultry
3. Replace coconut milk or coconut cream with low fat milk
4. Replace meat in dishes with beans or bean products(e.g. tofu), peas and lentils on some day

Eating out

1. Choose dishes prepared without coconut cream or coconut milk
2. Limit deep-fried foods to no more than twice a week
3. Remove visible fat and skin from meat and poultry 

When shopping

1. Choose low fat or skimmed milk and dairy products
2. Choose soft margarine over hard margarine/butter
3. Choose products with the Healthier Choice Symbol
4. Read the ingredient list to identify products containing hydrogenated or partially hydrogenated oils and vegetable shortening. Select these products less often

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