The four main types of fats that make up the fat in our food include monounsaturated, polyunsaturated, saturated, and trans fats:
- Healthy fats (unsaturated):
- Monounsaturated fats/Monounsaturates
- Polyunsaturated fats/Polyunsaturates
- Omega-3 fatty acids
- Omega-6 fatty acids
- Unhealthy fats:
- Saturated fats
- Trans fats
Each type of fat behaves differently in our bodies, causing varying effects on our risk for certain diseases:
|
Healthy Fats |
|
| Type of Fat | Major Food Sources |
| Monounsaturated Fat / Monounsaturates | Olive, canola and peanut oils, avocados, non-hydrogenated margarines, nuts and seeds |
Polyunsaturated Fat / Polyunsaturates
|
Safflower, sesame, sunflower and corn oils, non-hydrogenated margarines, nuts and seeds
Fattier fish, canola and soybean oils, flax seed, omega-3 eggs, walnuts |
|
Unhealthy Fats |
|
| Type of Fat | Major Food Sources |
| Saturated Fat / Saturates
Trans Fats |
In many prepared foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard, coconut oil, palm oil, palm kernel oil and cocoa butter
In all foods made with shortening or partially hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods
|
Reference:
“Different Types of Fat.” Health Check Program. Heart and Stroke Foundation. 2010.
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