Fat is an important nutrient that keeps your body functioning properly.
Not all fats are the same. It is important to understand which fats you should limit and which fats you can eat in moderation.
UNSATURATED FATS: Found in many vegetable oils do not raise blood cholesterol. They can be part of a healthy diet—as long as you don’t eat too much since fats are still high in calories.
Unsaturated fats are found in olive, canola, safflower, sunflower, corn, and soybean oils as well as in fish and nuts.
SATURATED FATS: Raise “bad” cholesterol levels in your blood. They are a major risk for heart disease, so it is best to avoid foods with too much saturated fat.
These fats are found in animal products such as butter, cheese, whole milk, and fatty meats and also in coconut, palm, and palm kernel oils. Cakes, cookies, quick breads, doughnuts, and chips may also contain saturated fats.
TRANS FATS: They raise “bad” cholesterol levels in your blood and increase the risk of heart disease.
Trans fat is often found in baked goods, snack foods, vegetable shortening, hard margarine, fried foods, and many processed foods.