All fats have a similar chemical structure—a chain of carbon molecules attached to hydrogen atoms. What makes one fat different from another is the length and position of the carbon chain and number of hydrogen atoms associated with carbon molecules.
Monounsaturated and polyunsaturated fats are heart-healthy fats and more nutritious than saturated or trans fats. Healthy fats are liquid at room temperature, whereas bad fats are solid at room temperature.
Monounsaturated fat
Research has shown that eating foods that contain monounsaturated fat can improve your blood cholesterol levels and reduce your risk of cardiovascular disease. Food sources include
- Nuts (almonds, cashews, peanuts, walnuts)
- Nut butters (peanut butter, almond butter)
- Vegetable oils (olive oil, nut oil)
- Avocado
Polyunsaturated fat
Polyunsaturated fat is known as an essential fat because the body can't make it on its own and must get it from plant-based foods and oils. Like monounsaturated fat, polyunsaturated fat can reduce your risk of coronary disease by lowering blood cholesterol levels.
Omega-3 and omega-6 unsaturated fats are especially good for your heart, reducing the risk of heart disease and helping to regulate blood pressure levels. Food sources of polyunsaturated fats include:
- Salmon
- Herring
- Sardine
- Trout
- Walnut
- Flaxseed
- Chia seeds
- Canola oil
- Tofu
- Roasted soybeans and soy nut butter
- Walnut
- Seeds (sunflower, pumpkin, sesame)
- Vegetable oils (safflower, sesame, sunflower)
What are bad fats to avoid?
Saturated and trans fats are bad for your health and can be found in most fast foods:
- Butter
- Margarine
- Beef or pork fat
It is best to avoid trans fat and consume limited amounts of saturated fat.
Saturated fat
Most saturated fats are animal fats. They're found in high-fat meat and dairy items. Saturated fat sources include:
- Fatty cuts of beef, pork, and mutton
- Dark poultry meat and skin
- High-fat dairy (whole milk, cheese, heavy cream, frozen yogurt)
- Tropical oils (coconut oil, palm oil)
- Lard
Eating an excessive amount of saturated fat can increase low-density lipoprotein (LDL; bad) cholesterol levels.
Trans fat
Trans fat shows up in foods that contain some hydrogenated vegetable oils and is the most harmful fat for you. Trans fat food sources include:
- Fried foods
- Margarine (stick and tub)
- Vegetable shortening
- Baked goods
- Processed foods
Like saturated fat, trans fat can increase LDL cholesterol (bad) levels and suppress high-density lipoprotein (good) cholesterol levels.
Trans fat causes cellular inflammation and results in chronic diseases and accelerated cellular aging. It has been linked to hypertension and certain types of cancer.
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowHealth Solutions From Our Sponsors
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140086/
Top What Are the Good Fats to Eat Related Articles
Diet and Nutrition: Fatty Fish That Are High in Omega-3s
You may know that omega-3s are good fats that you get from seafood. But not all fish are equal. The fatty ones are best. WebMD's slideshow shows you the choice picks.
Which Has More Saturated Fat?
Find out which foods have high amounts of saturated fat, which is linked to heart disease.
Healthy Fat Foods
From fish to avocados, nuts to beans, WebMD shows you what tasty foods have healthy fats. See the benefits of adding omega 3s and other good fats to your diet.
Fat & Fats Quiz
Take this online Fat & Fats Quiz to learn if you really are what you eat!
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that help decrease one's cholesterol and triglyceride levels as well as reduce the risk of coronary artery disease. Omega-3s are found in salmon, sardines, walnuts, and canola oil. These fats may help reduce the risk of ventricular fibrillation and sudden cardiac death.
Omega-3 Fatty Acids
What does research say are the best omega 3 supplements? What are the benefits of omega 3 fatty acids? Learn how Omega 3 rich foods like fish oil, salmon, walnuts, & more can boost brain power, save you from joint pain, ease depression and create a healthier you.
What Foods Help Burn Belly Fat?
To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others.