Types of fatThere are various types of fat in our food supply, which have different effects on cholesterol levels. It’s really important to understand which fats raise cholesterol levels, so you can avoid them, and which fats help lower cholesterol, so you can include them in your diet.
The food we eat consists of a mixture of three different types of fat – saturated fat, polyunsaturated fat and monounsaturated fat. A food that is classified as being high in saturated fat will also contain other types of fat. Usually, it is the type of fat present in the highest amounts of a food that will cause it to be categorized that way (e.g. olive oil predominantly contains monounsaturated fat, and is thus categorized as such, despite also containing polyunsaturated fats and saturated fats). The list below doesn’t contain all the types of fat, but it does contain the most important types to be aware of. Saturated fats Saturated fats stimulate the liver to make more cholesterol,  which encourages clogging of the arteries and thus increases our risk of heart disease and stroke.Along with trans fats, they are considered to be one of the worst types of fat for heart health. They are generally solid at room temperature, and include things like fatty meats (sausages, cabana, salami, devon), poultry skin, full fat dairy products (butter, milk, cream, cheese), dripping, lard, certain takeaway foods, biscuits, cakes, pastries, certain vegetable oils e.g. palm and coconut oil). Interesting fact: The reason they are named "saturated fat" is because chemically, they are "saturated" with hydrogen atoms (since there are no double bonds between carbon atoms in the chain). Monounsaturated fats  Monounsaturated fats can help reduce cholesterol levels, especially when used in place of saturated or trans fats. It has also been reported that they help raise HDL cholesterol.Monounsaturated fats are generally liquid at room temperature, and can be found in foods such as: certain nuts (e.g. peanuts, almonds, cashews, macadamias), avocados, monounsaturated margarines, and certain oils including olive, canola, and peanut oils. Monounsaturated fats are classified as having one double bonded carbon in their chemical structure. Polyunsaturated fats Polyunsaturated fats help lower cholesterol levels, especially when used in place of saturated fats. This means that they have the potential to reduce your risk of heart disease when used in moderation. There are 2 types of polyunsaturated fats that are essential to the body – omega 3 fats and omega 6 fats.  Polyunsaturated fats are usually liquid at room temperature, and can be found in foods such as fish, some nuts (brazil nuts, walnuts), polyunsaturated margarines, and certain oils including sunflower, safflower, corn, grapeseed. Polyunsaturated fats are named as such because they have more than one double bonded carbon in their chemical structure. Omega 3 fats (a type of polyunsaturated fat) Omega 3 fats are a type of polyunsaturated fat. They are believed to be heart healthy because research shows that they help to reduce blood triglycerides (fats carried in the blood) and may even raise HDL cholesterol. Rich sources of omega 3’s include fish such as salmon, tuna and mackerel, and fish oil capsules. Other sources of omega 3 include certain nuts and seeds (e.g. walnuts, linseeds), soy beans, green leafy vegetables. Trans fats Trans fats are not saturated fats, in fact, they are only  unsaturated fats. Be warned though…they do not provide the same health benefits of typical mono or polyunsaturated fats.In fact, trans fats are the worst kind of fat for your health. Why? Because they increase LDL (bad) cholesterol, and decrease HDL (good) cholesterol. Ouch! And unlike other types of fat, trans fats are not essential fats. Health experts recommend trans fat intake be kept as low as possible, so try to avoid them completely if possible. Trans fats can be found in foods such as hydrogenated or partially hydrogenated vegetable oils, commercially fried and baked products such as cakes, biscuits, pastries. Return to top Return from types of fat to Home Page
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