Fats Explained
— -- What is dietary fat?
Fat is an essential part of the human diet, but some forms of it are unhealthy. Here's what you need to know:
Monounsaturated Fat
This type of fat lowers low-density lipoproteins, or bad cholesterol, and raises high-density lipoproteins, or good cholesterol. It is liquid at room temperature and is found in olives, olive oil, canola oil, cashews, almonds, peanuts and most other nuts, and avocados.
Polyunsaturated Fat
Polyunsaturated fat lowers LDL and raises HDL. It is liquid at room temperature and is found in corn, soybean, safflower and cottonseed oils and fish.
Saturated Fat
This type of fat raises both LDL and HDL and is solid at room temperature. It is found in whole milk, butter, cheese, ice cream, meat, chocolate, coconuts, coconut milk and coconut oil.
Trans Fat
The least healthy fat, trans fat raises LDL and is solid or semi-solid at room temperature. It is found in most margarines, vegetable shortening, partially hydrogenated vegetable oil, deep-fried chips, many fast foods and most commercial baked goods.
Source: Harvard School of Public Health
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