- Trans Fats
- Saturated Fats
- Monounsaturated Fats
- Polyunsaturated Fats
Both Monosaturated and Polyunsaturated fats are what would be considered "Good Fats". These types of fat are found mostly in fish, nuts, seeds and oils from plants. Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats. But a moderate intake of all types of fat is best.
- Liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.
Saturated fat is considered to be a "Bad Fat". A diet high in saturated fat is the main cause for high cholesterol. You can find saturated fats in animal or diary products and occasionally in some plants. Saturated fat is not the WORST fat out there but should be limited.
- Animal Products:
- Beef Fat
- Poultry fat
- Diary Products:
- Milk (Mostly your higher percent milks like 2% and Whole)
- Cheeses and other dairy products made from whole and 2 percent milk.
- Coconut oil
- Palm oil and palm kernel oil (often called tropical oils)
- Cocoa butter.
- French Fries
- Some margarines
As I mentioned before a nutrition label may say "0 grams of Trans Fat" but that may not be the full story. When looking at the ingredients you want to look for the words "partially hydrogenated" vegetable oil. That's another term for trans fat. The word "shortening" also is a clue: Shortening contains some trans fat.
However, if a food label says "fully" or "completely" hydrogenated oil this does NOT contain Trans Tat. Unlike partially hydrogenated oil, the process used to make fully or completely hydrogenated oil doesn't result in trans-fatty acids. However, if the label says just "hydrogenated" vegetable oil, it could mean the oil contains some trans fat.
- Limit total fat intake to less than 25–35 percent of your total calories each day;
- Limit saturated fat intake to less than 7 percent of total daily calories;
- Limit trans fat intake to less than 1 percent of total daily calories;
- The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils;