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Top 10 Foods Highest in Saturated Fat
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Saturated fat refers to a group of fatty acids, each with its own properties and
characteristics. Some of the saturated fatty acids may be healthy, while
others less so, and more research needs to be conducted so consumers can
make better diet choices. Despite saturated fats potential health benefits,
saturated fat has long been associated with increased risk of heart disease,
stroke, and even cancer. While such evidence is controversial, it still doesn't
hurt to limit intake of saturated fats. The key word being limit and not
eliminate. Don't substitute anything on this list with trans fats, or margarine,
as they are now seen as being even worse for health than natural saturated
fats. The DV for saturated fat is 20 grams per day. Below is a list of the top
ten foods highest in saturated fat, for more see the lists
of unhealthy sources saturated fat, and healthier sources of
saturated fat.

#1: Hydrogenated Oils (Palm Oil)

Saturated Fat 100g

93.7g (469% DV)

Other Hydrogenated Oils High in Saturated Fat (%DV per

tablespoon): Hydrogenated Soy Oil (66%), and Hydrogenated Coconut Oil
(65%). Click to see complete nutrition facts.

#2: Coconut (Desiccated)

Saturated Fat 100g

57.2g (286% DV)

Other Coconut Products High in Saturated Fat (%DV per

ounce): Coconut Oil (121%), Creamed Coconut (86%), Toasted Desiccated
Coconut (58%), Sweetened Desiccated Coconut (44%), Raw Coconut Meat
(41%), and Coconut Milk (30%). Click to see complete nutrition facts.

#3: Butter

Saturated Fat 100g

51.4g (257% DV)

Other Types of Butter High in Saturated Fat (%DV per
tablespoon): Cocoa Butter (299%), Light Butter (24%), Whipped Butter
(23%).Click to see complete nutrition facts.

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#4: Animal Fats (Suet)

Saturated Fat 100g

52.3g (262% DV)

Other Animal Fats High in Saturated Fat (%DV per tablespoon): Tallow
(32%), Meat Drippings (29%), Shortening (26%), Lard (25%), Duck Fat (22%),
and Goose Fat (18%). Click to see complete nutrition facts.

#5: Chocolate (Baking Chocolate)

Saturated Fat 100g

32.4g (162% DV)

Other Types of Chocolate High in Saturated Fat (%DV per ounce): 70-
85% Dark Chocolate (34%), 60-69% Dark Chocolate (31%), Chocolate Candy
& White Chocolate (28%), 45-59% Dark Chocolate, Truffles & Milk Chocolate
(26%). Click to see complete nutrition facts.

#6: Fish Oils (Sardine)

Saturated Fat 100g

29.9g (149% DV)

Other Fish Oils High in Saturated Fat (%DV per

tablespoon): Menhaden (21%), Cod Liver (16%), Herring (15%), and Salmon
(14%). Click to see complete nutrition facts.

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#7: Cheese (Hard Goats)

Saturated Fat 100g

24.6g (123% DV)

Other Cheeses High in Saturated Fat (%DV per ounce):Cheddar (30%),
Soft Goats Cheese (29%), Colby (28%), Cheshire, Cream Cheese, Fontina,
Roquefort, Gjetost & Monterey (27%), Blue & Gruyere (26%), Swiss (25%),
Romano & Brie (24%), Parmesan (23%), Feta (21%). Click to see complete
nutrition facts.

#8: Cream (Heavy, Whipping)

Saturated Fat 100g

23.0g (115% DV)

Other Types of Cream High in Saturated Fat (%DV per cup): Powdered
Cream (153%), Light Cream (144%), Light Whipping Cream (116%), Aerosol
Whipped Cream (41%). Click to see complete nutrition facts.

#9: Nuts (Brazil)

Saturated Fat 100g

15.1g (76% DV)

Other Nuts High in Saturated Fat (%DV per ounce): Pilinuts (44%),
Macadamia (17%), Cashew Nuts, Mixed Nuts & Pine Nuts (13%), Pumpkin
Seeds & Sunflower Seeds (12%), Walnuts & Pecans (9%), Pistachio Nuts (8%),
Hazelnuts (7%), Almonds, Flaxseeds and Chia Seeds (5%). Click to see
complete nutrition facts.
#10: Processed Meat (Pepperoni)

Saturated Fat 100g

14.9g (74% DV)

Other Processed Meats High in Saturated Fat (%DV per ounce): Bacon
(20%), Pork Sausage & Blood Sausage (19%), Italian Salami (18%) Salami &
Frankfurter (17%), Luncheon Meat (15%), Bratwurst and Chorizo (14%).
 http://www.fitday.com/fitness-articles/nutrition/fats/5-foods-that-contain-
unsaturated-fats.html#b
5 Foods that Contain Unsaturated Fats
Unsaturated fats have been shown to improve health when used in place of
other fats. There are two types of unsaturated fats, polyunsaturated and
monounsaturated, both of which are liquid at room temperature. Two types of
polyunsaturated fat, omega-3 and omega-6 fatty acids, cannot be produced
by the human body, but playan essential role in brain development, skin and
hair growth, bone health, maintaining a healthy reproductive system and
even in regulating our metabolism. Plus, both types promote coronary health
by lowering "bad" LDL cholesterol and raising "good" HDL cholesterol.

Dietary fats are an essential part of the human diet. Not only do they help us
feel satisfied, they help the body use proteins and carbohydrates more
efficiently. Fat also aids in the digestion of vitamins A, D, E and K. But as we
know, not all fats are created equal. To increase your intake of unsaturated
fats, try replacing other fatty foods with these 5 items:
1. Olive Oil

Olive oil is full of healthy unsaturated fats. 1 Tbsp. of oil has almost 12 grams
of unsaturated fat and only 2 grams of the saturated stuff. In addition, olive
oil provides a heart-friendly dose of both omega-3 and omega-6 fatty acids.
Mix it with vinegar to create salad dressings and use it to cook meat or
veggies. Although olive oil is great for cooking, it does have a low smoke
point, meaning that it should not be used for deep frying.
2. Salmon

Salmon and other cold water fish, like mackerel, are fatty fish that are full of
heart healthy unsaturated fats and low in the heart clogging saturated types.
Furthermore, salmon is an excellent source of protein, and unlike some other
fish, has low levels of mercury. Salmon can stand-up to almost
every method of cooking: broiling, pan frying, baking and even grilling. Try it
with a drizzle of olive oil and lemon juice for a rich, flavorful meal.
3. Almonds

Almonds are a tasty snack full of beneficial unsaturated fats. Not only are
they a source of monounsaturated and polyunsaturated fatty acids, they also
provide Vitamin E, which is great for our hair, nails and skin. When eating
almonds, it's easy to exceed the recommended serving size, 1 ounce or about
8 whole pieces. To make sure you're not over-doing it, count or weigh your
portion ahead of time.
4. Natural Peanut Butter

Pick all natural peanut butter, and make sure there is nothing in the
ingredient list that includes the word 'hydrogenated.' Peanuts and peanut
butter are an excellent source of unsaturated fat, but reading labels is crucial.
Avoid any jars with trans-fat on the nutrition label, as these are the most
harmful to the body. But, once you've found a type that passes the test,
spread 1 to 2 tbsp. on toast for a sweet and satisfying breakfast.
5. Avocados

Avocados are full of unsaturated fats and low in saturated fat. Their smooth
creamy texture makes them a great sandwich replacement for mayonnaise or
cheese. For parties, mash avocados together with a small amount of onion,
garlic, tomato,cilantro and lime juice to make a crowd-pleasing guacamole.
http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
Choosing Healthy Fats
Good Fats, Bad Fats, and the Power of Omega-3s
For years, nutritionists and doctors have preached that a low-fat diet is the
key to losing weight, managing cholesterol, and preventing health problems.
But more than just the amount of fat, its the types of fat you eat that really
matter. Bad fats increase cholesterol and your risk of certain diseases, while
good fats protect your heart and support overall health. In fact, good fats
such as omega-3 fatsare essential to physical and emotional health.
Making sense of dietary fat
A walk down the grocery aisle will confirm our obsession with low-fat foods.
Were bombarded with supposedly guilt-free options: baked potato chips, fat-
free ice cream, low-fat candies, cookies, and cakes. But while our low-fat
options have exploded, so have obesity rates. Clearly, low-fat foods and diets
havent delivered on their trim, healthy promises.
Despite what you may have been told, fat isnt always the bad guy in the
waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of
the unhealthy things all fats have been blamed forweight gain, clogged
arteries, and so forth. But good fats such as the monounsaturated fats,
polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy
fats play a huge role in helping you manage your moods, stay on top of your
mental game, fight fatigue, and even control your weight.
The answer isnt cutting out the fatits learning to make healthy choices
and to replace bad fats with good ones that promote health and well-being.
Myths and facts about fats
Myth: All fats are equaland equally bad for you.
Fact: Trans fats and saturated fats are bad for you because they raise your
cholesterol and increase your risk for heart disease. But monounsaturated
fats and polyunsaturated fats are good for you, lowering cholesterol and
reducing your risk of heart disease.
Myth: Lowering the amount of fat you eat is what matters the most.
Fact: The mix of fats that you eat, rather than the total amount in your diet,
is what matters most when it comes to your cholesterol and health. The key
is to eat more good fats and less bad fats.
Myth: Fat-free means healthy.
Fact: A fat-free label doesnt mean you can eat all you want without
consequences to your waistline. Many fat-free foods are high in sugar, refined
carbohydrates, and calories.
Myth: Eating a low-fat diet is the key to weight loss.
Fact: The obesity rates for Americans have doubled in the last 20 years,
coinciding with the low-fat revolution. Cutting calories is the key to weight
loss, and since fats are filling, they can help curb overeating.
Myth: All body fat is the same.
Fact: Where you carry your fat matters. The health risks are greater if you
tend to carry your weight around your abdomen, as opposed to your hips and
thighs. A lot of belly fat is stored deep below the skin surrounding the
abdominal organs and liver, and is closely linked to insulin resistance and
diabetes.
Types of dietary fat: Good fats vs. bad fats
To understand good and bad fats, you need to know the names of the players
and some information about them. There are four major types of fats:
monounsaturated fats (good fats)

polyunsaturated fats (good fats)

trans fats (bad fats)

saturated fats (bad fats)

Monounsaturated fats and polyunsaturated fats are known as

the good fats because they are good for your heart, your cholesterol, and
your overall health.

GOOD FATS

Monounsaturated fat Polyunsaturated fat

Olive oil Soybean oil

Canola oil Corn oil

Sunflower oil Safflower oil

Peanut oil Walnuts

Sesame oil Sunflower, sesame, and pumpkin

seeds
Avocados
Flaxseed
Olives
Fatty fish (salmon, tuna,
Nuts (almonds, peanuts,
GOOD FATS

macadamia nuts, hazelnuts, mackerel, herring, trout, sardines)

pecans, cashews)
Soymilk
Peanut butter
Tofu

Saturated fats and trans fats are known as the bad fats because they
increase your risk of disease and elevate cholesterol.
Appearance-wise, saturated fats and trans fats tend to be solid at room
temperature (think of butter or traditional stick margarine), while
monounsaturated and polyunsaturated fats tend to be liquid (think of olive or
corn oil).

BAD FATS

Saturated fat Trans fat

High-fat cuts of meat (beef, lamb, Commercially-baked pastries,

pork) cookies, doughnuts, muffins,
cakes, pizza dough
Chicken with the skin
Packaged snack foods (crackers,
Whole-fat dairy products (milk
microwave popcorn, chips)
and cream)
Stick margarine
Butter
Vegetable shortening
Cheese
Fried foods (French fries, fried
Ice cream
chicken, chicken nuggets,
Palm and coconut oil breaded fish)

Lard Candy bars

The controversy surrounding saturated fat

For decades, doctors, nutritionists and health authorities have told us that a
diet high in saturated fats raises blood cholesterol levels and increases the
risk of heart disease and stroke. However, recent studies have made
headlines by casting doubt on those claims, concluding that people who eat
lots of saturated fat do not experience more cardiovascular disease than
those who eat less.
So does that mean its OK to eat saturated fat now?
No. What these studies highlighted is that when cutting down on saturated
fats in your diet, its important to replace them with the right foods. For
example, swapping animal fats for vegetable oilssuch as replacing butter
with olive oilcan help to lower cholesterol and reduce your risk for disease.
However, swapping animal fats for refined carbohydrates, such as replacing
your breakfast bacon with a bagel or pastry, wont have the same benefits.
Thats because eating refined carbohydrates or sugary foods can also have a
negative effect on cholesterol levels and your risk for heart disease.
In short, nothing has changed. Reducing your intake of saturated fats can still
improve your cardiovascular healthas long as you take care to replace it
with good fat rather than refined carbs. In other words, dont go no fat, go
good fat.
General guidelines for choosing healthy fats
If you are concerned about your weight or heart health, rather than avoiding
fat in your diet, try replacing trans fats and saturated fats with good fats. This
might mean replacing fried chicken with fresh fish, swapping some of the
meat you eat with beans and legumes, or using olive oil rather than butter.
Try to eliminate trans fats from your diet. Check food labels for
trans fats. Avoiding commercially-baked goods goes a long way. Also
limit fast food.
Limit your intake of saturated fats by cutting back on red meat
and full-fat dairy foods. Try replacing red meat with beans, nuts,
poultry, and fish whenever possible, and switching from whole milk and
other full-fat dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts,
ground flax seeds, flaxseed oil, canola oil, and soybean oil.
How much fat is too much?
How much fat is too much depends on your lifestyle, your weight, your age,
and most importantly the state of your health. The USDA recommends that
the average individual:
Keep total fat intake to 20-35% of calories

Limit saturated fats to less than 10% of your calories (200 calories for
a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie
diet)
Get your personalized daily fat limits
See Resources and References section below for an easy-to-use tool from the
American Heart Association that calculates your personalized daily calorie
needs, recommended range for total fats, and limits for trans fats and
saturated fats.
Trans fat: eliminate this bad fat from your diet
When focusing on healthy fats, a good place to start is eliminating your
consumption of trans fats. A trans fat is a normal fat molecule that has been
twisted and deformed during a process calledhydrogenation. During this
process, liquid vegetable oil is heated and combined with hydrogen gas.
Partially hydrogenating vegetable oils makes them more stable and less likely
to spoil, which is very good for food manufacturersand very bad for you.
No amount of trans fats is healthy. Trans fats contribute to major health
problems, from heart disease to cancer.
Sources of trans fats
Many people think of margarine when they picture trans fats, and its true
that some margarines are loaded with them. However, the primary source of
trans fats in the Western diet comes from commercially prepared baked
goods and snack foods:
Baked goods cookies, crackers, cakes, muffins, pie crusts, pizza
dough, and some breads like hamburger buns
Fried foods doughnuts, French fries, fried chicken, chicken nuggets,
and hard taco shells
Snack foods potato, corn, and tortilla chips; candy; packaged or
microwave popcorn
Solid fats stick margarine and semi-solid vegetable shortening

Pre-mixed products cake mix, pancake mix, and chocolate drink

mix
Be a trans fat detective
When shopping, read the labels and watch out for partially
hydrogenated oil in the ingredients. Even if the food claims to be
trans fat-free, this ingredient makes it suspect.
With margarine, choose the soft-tub versions, and make sure the
product has zero grams of trans fat and no partially hydrogenated oils.
When eating out, put fried foods, biscuits, and other baked goods on
your skip list. Avoid these products unless you know that the
restaurant has eliminated trans fat.
Avoid fast food. Most states have no labeling regulations for fast food,
and it can even be advertised as cholesterol-free when cooked in
vegetable oil.
When eating out, ask your server or counter person what type of oil
your food will be cooked in. If its partially hydrogenated oil, run the
other way or ask if your food can be prepared using olive oil, which
most restaurants have in stock.
Saturated fats: reduce this bad fat
Saturated fats are mainly found in animal products such as red meat and
whole milk dairy products. Poultry and fish also contain saturated fat, but less
than red meat.
Simple ways to reduce saturated fat
Eat less red meat (beef, pork, or lamb) and more fish and chicken

Go for lean cuts of meat, and stick to white meat, which has less
saturated fat.
Bake, broil, or grill instead of frying.

Remove the skin from chicken and trim as much fat off of meat as
possible before cooking.
Avoid breaded meats and vegetables and deep-fried foods.

Choose low-fat milk and lower-fat cheeses like mozzarella whenever

possible; enjoy full-fat dairy in moderation.
Use liquid vegetable oils such as olive oil or canola oil instead of lard,
shortening, or butter.
Avoid cream and cheese sauces, or have them served on the side.

Sources of Saturated Fats Healthier Options

Butter Olive oil

Cheese Low-fat or reduced-fat cheese

Red meat White meat chicken or turkey

Cream Low-fat milk or fat-free creamer

Eggs Egg whites, an egg substitute (e.g.

Eggbeaters), or tofu

Ice cream Frozen yogurt or reduced fat ice cream

Whole milk Skim or 1% milk

Sour cream Plain, non-fat yogurt

Getting more good fats in your diet

Okay, so you realize you need to avoid saturated fat and trans fat but how
do you get the healthy monounsaturated and polyunsaturated fats everyone
keeps talking about?
The best sources of healthy monounsaturated and polyunsaturated fats are
vegetable oils, nuts, seeds, and fish.
Cook with olive oil. Use olive oil for stovetop cooking, rather than
butter, stick margarine, or lard. For baking, try canola or vegetable oil.
Eat more avocados. Try them in sandwiches or salads or make
guacamole. Along with being loaded with heart and brain-healthy fats,
they make for a filling and satisfying meal.
Reach for the nuts. You can also add nuts to vegetable dishes or use
them instead of breadcrumbs on chicken or fish.
Snack on olives. Olives are high in healthy monounsaturated fats.
But unlike most other high-fat foods, they make for a low-calorie snack
when eaten on their own. Try them plain or make a tapenade for
dipping.
Dress your own salad. Commercial salad dressings are often high in
saturated fat or made with damaged trans fat oils. Create your own
healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil,
or sesame oil.
Damaged fat: When good fats go bad
A good fat can become bad if heat, light, or oxygen damages it.
Polyunsaturated fats are the most fragile. Oils that are high in
polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in
an opaque container. Cooking with these oils also damages the fats. Never
use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
Omega-3 fatty acids: Superfats for the brain and heart
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of
monounsaturated and polyunsaturated fats are good for you, omega-3 fats
are proving to be especially beneficial.
Were still learning about the many benefits of omega-3 fatty acids, but
research has shown that they can:
Prevent and reduce the symptoms of depression

Protect against memory loss and dementia

Reduce the risk of heart disease, stroke, and cancer

Ease arthritis, joint pain, and inflammatory skin conditions

Support a healthy pregnancy

Omega-3 fatty acids and mental health

Omega-3 fatty acids are highly concentrated in the brain. Research indicates
that they play a vital role in cognitive function (memory, problem-solving
abilities, etc.) as well as emotional health.
Getting more omega-3 fatty acids in your diet can help you battle fatigue,
sharpen your memory, and balance your mood. Studies have shown that
omega-3s can be helpful in the treatment of depression, attention
deficit/hyperactivity disorder (ADHD), and bipolar disorder.
There are several different types of omega-3 fatty acids:
EPA and DHA Eicosapentaenoic acid (EPA) and docosahexaenoic
acid (DHA) have the most research to back up their health benefits.
Both are found in abundance in cold-water fatty fish.
ALA Alpha-linolenic acid (ALA) comes from plants. Studies suggest
that its a less potent form of omega-3 than EPA and DHA, although the
body does convert ALA to EPA and DHA at low rates. The best sources
of ALA include flaxseed, walnuts, and canola oil.
Fish: The best food source of omega-3 fatty acids
Omega-3 fats are a type of essential fatty acid, meaning they are essential to
health. The best sources are fatty fish such as salmon (especially wild-caught
king and sockeye), herring, mackerel, anchovies, or sardines, which are not
only inexpensive but also low in mercury and other pollutants. Canned
albacore tuna and lake trout can also be good sources, depending on how the
fish were raised and processed. Generally, farm-raised fish may have higher
levels of contaminants than wild-caught fish.
If youre a vegetarian or you dont like fish, you can still get your omega-3 fix
by eating algae such as seaweed (which is high in EPA and DHA) or taking a
fish oil or algae supplement. But dont fall for fortified foods (such as
margarine, eggs, and milk) that claim to be high in omega-3 fatty acids.
Often, the real amount of omega-3 is miniscule.
What to do about mercury in fish
Fish is an excellent source of protein, and its healthy oils protect against
cardiovascular disease. However, nearly all fish and shellfish contain traces of
mercury, a toxic metal, and some seafood contains other pollutants known as
POPs. As small fish are eaten by larger fish up the food chain, concentrations
of mercury and POPs increase, so that large, predatory deep-ocean fish tend
to contain the highest levels. That makes it best to avoid eating these large
fish, such as shark, swordfish, tilefish, and king mackerel.
Because a diet rich in seafood protects the heart and benefits neurological
development, fish remains an important component of a healthy diet.
Recommendation: Most adults can safely eat about 12 ounces (two 6-ounce
servings) of a variety of cooked seafood a week as long as they avoid the
large predatory ocean fish mentioned above and pay attention to local sea-
food advisories.
For women who are pregnant or may become pregnant, nursing mothers, and
children ages 12 and younger, caution is needed to avoid potential harm to a
fetuss or a young childs developing nervous system. The same amount, 12
ounces, is considered safe with these additional guidelines:
Eat up to 12 ounces (two average meals) a week of a variety of fish
and shellfish that are lower in mercury. Five of the most commonly
eaten fish that are low in mercury are shrimp, canned light tuna,
salmon, pollock, and catfish.
Another commonly eaten fish, albacore (white) tuna, has more
mercury than canned light tuna. So, when choosing your fish and
shellfish, eat no more than 6 ounces (one average meal) of albacore
tuna per week.
Check local advisories about the safety of fish caught by family and
friends in your local lakes, rivers, and coastal areas. If no advice is
available, eat up to 6 ounces (one average meal) per week of fish from
local waters, but dont consume any other fish during that week.
Follow these same recommendations when feeding fish and shellfish to
your young child, but serve smaller portions.
Adapted with permission from Healthy Eating: A Guide to the New
Nutrition, a special health report published by Harvard Health
Publications.
Choosing the best omega-3 supplement
With so many omega-3 and fish oil supplements available, making the right
choice can be tricky. These guidelines can help.
Avoid products that dont list the source of their omega-3s. The
package should list the source of omega-3 fatty acids as fish oil, krill
oil, or algae.
Look for the total amount of EPA and DHA on the label. The
bottle may say 1,000 milligrams of fish oil, but its the amount of
omega-3 that matters, expressed in milligrams of EPA and DHA. Look
to achieve your daily intake in the smallest number of pills.
Choose supplements that are mercury-free, pharmaceutical
grade, and molecularly distilled. Supplements derived from
molecularly distilled fish oils tend to be naturally high in EPA and DHA
and low in contaminants. Choose a supplement that has been
independently tested to be free of heavy metals such as mercury and
lead, and other toxins.
Fish oil supplements can cause stomach upset and belching, especially when
you first start taking them. To reduce these side effects, take them with food.
How much omega-3 do I need?
Omega-3s are best obtained through the food that you eat. For most people,
two 6 oz. servings of fatty fish a week, as well as regular servings of ALA-rich
foods such as flaxseed or walnuts, provides a healthy amount.
If you opt for fish oil supplements, look for 700 to 1,000 mg of EPA and 200 to
500 mg of DHA per day. Many algae supplements have a lower recommended
dose than fish oil supplements due to the higher concentration of omega-3s.
For the treatment of mental health issues, including depression and ADHD,
look for supplements that are high in EPA, which has been shown to elevate
and stabilize mood. Aim for about 1,000 mg of omega-3 fatty acids per day.
For those with coronary heart disease or high triglycerides, your doctor may
recommend higher dose supplements of 1 to 3 grams or more per day. But
only take under medical supervision as high doses of omega-3 supplements
can cause excessive bleeding in some people.
The truth about dietary fat and cholesterol
Cholesterol is a fatty, wax-like substance that your body needs to function
properly. In and of itself, cholesterol isnt bad. But when you get too much of
it, it can have a negative impact on your health.
Cholesterol comes from two sources: your body and food. Your body
(specifically, the liver) produces some of the cholesterol you need naturally.
But you also get cholesterol directly from any animal products you eat, such
as eggs, meat, and dairy. Together, these two sources contribute to your
blood cholesterol level.
Good vs. bad cholesterol
As with dietary fat, there are good and bad types of cholesterol. HDL
cholesterol is the "good" kind of cholesterol found in your blood. LDL
cholesterol is the "bad kind. The key is to keep LDL levels low while,
conversely, low HDL can be a marker for increased cardiovascular risk. High
levels of HDL cholesterol may help protect against heart disease and stroke,
while high levels of LDL cholesterol can clog arteries, increasing your risk.
Research shows that there is only a weak link between the amount of
cholesterol you eat and your blood cholesterol levels. The biggest influence
on your total and LDL cholesterol is the type of fats you eatnot your dietary
cholesterol. So instead of counting cholesterol, simply focus on replacing bad
fats with good fats.
Monounsaturated fats lower total and bad (LDL) cholesterol levels,
while increasing good cholesterol (HDL).
Polyunsaturated fats lower triglycerides and fight inflammation.
 Saturated fats may raise your blood cholesterol.

Trans fats are the worst types of fat since they not only raise your bad
LDL cholesterol, but also lower the good HDL cholesterol.
More help for healthy eating
Healthy Eating Help Center: Explore these articles to help you make the
right healthy eating choices for you and your loved ones.
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Mediterranean Diet
Cooking and grocery shopping
Eating Well on the Cheap: Saving Money on Healthy Food

Cooking for One: Cooking Quick, Healthy, and Inexpensive Meals for
One Person
Are Organic Foods Right for You? Understanding Organic Food Labels,
Benefits, and Claims
Resources and references
Types of fats: Good fats vs. bad fats
Fats and Cholesterol: Out with the Bad, In with the Good Overview on good
and bad fats. Includes information on the latest studies about healthy fats,
saturated and trans fats, and heart disease, obesity and cancers. (Harvard
School of Public Health)
Fats 101 Learn about the different types of fats, including saturated fats,
trans fats, and healthy fats such as omega-3 fatty acids. Includes tips for
making healthier choices. (American Heart Association)
Nutrition Action Newsletter: Face the Fats (PDF) Describes the complicated
relationship between good fats, bad fats, and various diseases. (Nutrition
Action Newsletter, July/August 2002)
Healthy Fats Explains the different types of fats and how much of them
should be included in a healthy diet. Includes a chart listing typical serving
sizes. (University of Michigan)
Omega-3 fatty acids
Omega-3 Fats: An Essential Contribution All about the health benefits of the
important omega-3 fatty acids, including the best food sources in which to
find them. (Harvard School of Public Health)
Omega-3 Fatty Acids Simple charts listing omega-3 fatty acid content of
selected foods. (Tufts University)
Omega-3 fatty acids Comprehensive article on omega-3 fatty acids and the
role they may play in preventing several diseases and conditions. (University
of Maryland Medical Center)
Trans fats
Trans fat: A cholesterol double-whammy Trans fat lowers good and raises
bad cholesterol, making it even worse than saturated fat in the fight against
heart disease. (Mayo Clinic)
Trans fat: On the way out! Periodically updated information on the ban of
trans fats in restaurants with a chart listing where they have already been
banned. (Center for Science in the Public Interest)
What other readers are saying
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The fact that there's such thing as good fats isn't new to me, but this article
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West Virginia
Authors: Melinda Smith, M.A., Maya W. Paul, and Lawrence
Robinson. Last updated: August 2015.