How Do I Know Which Fats Are Healthy and Unhealthy?

There are 2 types of healthy fat and 2 types of unhealthy fat. Monounsaturated fats and polyunsaturated fats are healthy fats. Saturated fats and trans fats are unhealthy fats. Choose foods that have more healthy fats. Limit how much saturated fat you eat and get rid of trans fat from your diet as best you can.

Healthy Fats

Type of Fat Food Source Effect on Your Body Amount You Can Have Every Day
Monounsaturated fat Cooking oils, like olive oil, vegetable oil, soybean oil, corn oil and safflower oil
Avocado
Olives
Nuts and seeds
Lowers bad cholesterol

Might lower your risk of heart disease
Eat foods with monounsaturated fats or polyunsaturated fats instead of foods with trans fat or saturated fat.
Polyunsaturated fat Cooking oils, like soybean oil, corn oil and safflower oil
Nuts and seeds, like flaxseeds, walnuts and sunflower seeds
Tofu
Soy beans Fatty fish, like salmon, tuna, mackerel, trout and herring
Lowers bad cholesterol

Might lower your risk of heart disease
Eat foods with monounsaturated fats or polyunsaturated fats instead of foods with trans fat or saturated fat.

Unhealthy Fats

Type of Fat Food Source Effect on Your Body Amount You Can Have Every Day
Saturated fat Fatty meats, like chicken skin, beef, sausage, bacon, lamb and pork
Beef fat
Lard
Whole milk or 2% milk or cream
Full-fat cheese
Butter
Some plant oils, like palm oil, palm kernel and coconut oil
Raises bad cholesterol

Raises your risk of heart disease
Less than 7% of the calories you eat every day.

Based on your daily calorie limit, that is _____ grams per day.
Trans fat
(Listed on nutrition label as partially hydrogenated oil)
Baked goods, like pastries, biscuits, muffins, cakes, pie crusts, doughnuts and cookies
Fried food
Snack foods, like popcorn and crackers
Stick margarine
Vegetable shortening
Raises bad cholesterol

Lowers good cholesterol
Raises your risk of heart disease
Avoid all trans fat or eat less than 1% of the calories you eat every day.

Based on your daily calorie limit, that is _____ grams per day.