The primary sources of trans fats in our diet are fried meals and bread items that contain or use hydrogenated vegetable oils. Sheep and cattle, such as whole milk and butter, naturally contain a small amount of trans fats.

Hydrogenated vegetable oil is commonly used in the production of many food items such as margarines, shortening, crackers, chips, cookies, french fries, cakes, salad dressing, pastries, and dried or powdered non-dairy creamers.

Trans fats can elevate the concentration of low-density lipoprotein (LDL) cholesterol, commonly known as the "bad" cholesterol, in our bodies, while simultaneously reducing the levels of high-density lipoprotein (HDL) cholesterol, sometimes referred to as the "good" cholesterol. This elevates the susceptibility to coronary heart disease, which ranks as the third leading cause of death in Hong Kong.

Saturated fats have a solid state at room temperature, making them readily identifiable. Animal fats such as butter and lard, as well as certain vegetable oils like coconut oil and palm oil, are rich in saturated fats.

Both saturated fats and trans fats may increase the risk of heart disease by boosting the concentration of LDL ("bad") cholesterol, however trans fats can also decrease the concentration of HDL ("good") cholesterol. Therefore, it is more beneficial to go for food that has a low content of both saturated and trans fats.

The World Health Organisation and Food and Agriculture Organisation of the United Nations recommend that diets should contain a very minimal amount of trans fats. Practically, this means consuming less than 1% of the total energy consumption for the day. For instance, if someone consumes 2000 kcal of energy per day, they should restrict their trans fat consumption to no more than 2.2g per day.

Evaluate the nutritional information on food labels and select for products that have a lesser amount of trans fats. Avoid food that are made with hydrogenated vegetable oils or fats.

It is crucial to regularly eat a balanced diet, specifically one that is low in overall fat content and rich in fruits and vegetables. You have the option to select food that is prepared using healthy cooking techniques (such as steaming or grilling) that require minimal amounts of additional fat.

No, as butter contains significant amounts of saturated fats and cholesterol, both of which are harmful to cardiovascular well-being. In contrast, the majority of margarines are produced using vegetable oils that are devoid of cholesterol and typically have lower levels of saturated fats.

Soft margarines typically have less trans fat than firmer margarines, and there are currently options available for margarines that have been newly created to have very low levels of trans fats.