The Skinny on Fats

Even though all four fats—monounsaturated, polyunsaturated, saturated, or trans fats—have nine calories to every gram, they are not equal. Certain fats help lower cholesterol and certain fats make cholesterol worse.

“Dietary fats are essential to give your body energy and to support cell growth,” according to the American Heart Association. They also help your body in other important ways: They safeguard your organs, provide energy, produce hormones, delay hunger, absorb nutrients, and help keep your body warm. 

That means you can’t do without fats, but you can start making sure you get the right fats in your diet by learning which fats lower cholesterol and which ones raise it. To learn the skinny on fats, read on.

Types of Oils and Their Characteristics

Fat	Sources	Characteristics	What it Does
Monounsaturated	Avocados Canola, olive, and peanut oils Peanuts Pecans	This is a plant derivative. It is liquid at room temperature.	Lowers LDL “bad” cholesterol when substituted for other fats.
Polyunsaturated	Corn, safflower, sesame, soybean, and sunflower  oils Fish: Salmon, tuna, and mackerel Soybeans Sunflower seeds Most nuts	This is a plant and fish derivative. It is liquid at room temperature.	Lowers LDL “bad” cholesterol when substituted for other fats.
Saturated	Coconut and palm oils Dairy: Butter, cheese, whole milk, and yogurt Meats: Bacon, beef, and lamb Potato chips	This is mostly derived from animals. It is solid at room temperature.	Raises LDL “bad” cholesterol and increases risk for cardiovascular diseases.
Trans	Any food labeled trans fat or foods with partially hydrogenated oils.	These solid fats are produced when liquid oils are processed. Trans fats are also called partially hydrogenated oils.	Raises LDL “bad” cholesterol and lowers HDL “good” cholesterol. These fats also increase risks for cardiovascular diseases.