Fats

The Good & The Bad

The calorie heavyweights!

As you read nutrition labels, look for products that contain monosaturated fats with little or no saturated or trans fats. Remember that all fats are high in calories.

Monosaturated Fats:

Good fats that help lower total and low density lipprotein (LDL) cholesterol.  These fats are found mainly in olives, canola oils, peanut oils, most nuts, and avocados.

Polyunsaturated Fats:

These fats help lower total and LDL cholesterol and are found mostly in vegetable oils (safflower, sunflower, soy, and cottonseed).

Saturated Fats:

Unhealthy fats that raise total and LDL cholesterol, increasing your risk for heart disease. These fats are found mainly in red meats, most whole-fat dairy products (including butter), egg yolk, cocoa butter, and coconut palm and other tropical oils.

Trans Fats:

Also called partially hydrogentated vegetable oil, these fats raise LDL cholesterol, increasing your risk of heart disease.  They are found mainly in stick margerine, shortening, and the products made from them (cookies, pastries, other baked goods, most crackers, candies, and snack foods).