The bad fats:
Trans Fat – Occurs in foods naturally. but mainly found in oils through a food processing method call partial hydrogenation. meaning the oil becomes easier to cook with. This type of fat can increase unhealthy LDL cholesterol and lower healthy HDL cholesterol. FOUND IN: Chips, pastries, doughnuts, biscuits, muffins, cakes, pies, margarine, fried foods (French fries, fried chicken)
Saturated fats – Generally this comes from animal sources such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol and LDL cholesterol levels, which can increase your risk of cardiovascular and type 2 diabetes. FOUND IN: Butter, cheese, ice cream, palm and coconut oil, lard, whole- fat dairy, High fat cuts of meat. chicken with the skin, fast food.
The good fats:
Mono-unsaturated fats – Found in a variety of foods and oils. eating monounsaturated fats improves blood cholesterol levels and can regulate insulin levels controlling blood sugar regulation. FOUND IN: Olive oil, peanut oil, canola oils, sesame oil, avocados, olives, nuts (almonds, peanuts, macadamia, hazelnuts, pecans cashews)
Polyunsaturated fats – This is the fats found mostly in plant based foods and oils. This type of fat will improve blood cholesterol levels. most common polyunsaturated fat is Omega 3. FOUND IN: walnuts, flaxseeds, soybean oil, sunflower seeds, eggs, sesame seeds, pine nuts, pumpkin seeds, tofu, fatty fish (Salmon, tuna, mackerel, herring, trout and sardines)
**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.**