Different Kinds of Fat
While health professionals understand that dietary recommendations are based on ever-changing scientific research, such changes can be confusing to consumers. For many people, revised recommendations are viewed as "flip-flops," or contradictions, to what they have heard and learned.
After years of hearing that "fat is bad" and being told to be mindful of their total dietary fat intake, it may be difficult for consumers to accept new schools of thought.
Following are a few materials that may help communicate the differences and attributes of various types of fat.
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Types of Fats |
What are They |
What They Do |
Found in Highest Concentration |
Where to Find Them |
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In Nature |
In the Grocery Store |
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Monounsaturated Fat (MUFAs) |
"Good" fat found in oils and plants. |
Have been shown to decrease total cholesterol and LDL cholesterol and maintain HDL cholesterol. |
Mid-oleic sunflower oil(NuSun) Canola oil Olive oil Peanut oil |
Olives Nuts Seeds Avocados |
Foods, like salad dressing, prepared with healthier oils high in MUFAs, such as olive and canola oil. Healthier cooking oils for food preparation at home. Snack chips cooked in healthier oils high in MUFAs, such as sunflower oil used in Frito-Lay snack chips.
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Polyunsaturated Fats(PUFAs) |
"Good" fat found in oils, nuts, fish and plants. |
Omega-6 polyunsaturated fats (PUFAs) have been shown to decrease risk for heart disease by decreasing total cholesterol and LDL cholesterol. Omega-3 PUFA fats from fish have been shown to reduce the risk of cardiac arrhythmia and sudden death. The modes of action are not fully understood, but are due in large part to anti-inflammatory/anti-thrombotic capacity. |
Sunflower oil Soybean oil Corn oil |
Corn Soybean Nuts Fish |
Snack chips cooked in healthier oils high in PUFAs, such as corn oil used in Frito-Lay snack chips. Prepared foods and packaged goods made with soybean oil. |
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Saturated Fat |
"Bad" fat often found in animal food products and processed foods which utilize oils that are high in saturated fat. |
Studies show that too much saturated fat in a person's diet increases heart disease risk by increasing total cholesterol and LDL cholesterol. |
Palm oil Palm kernel oil Coconut oil Beef tallow (bovine fat) |
Milk Eggs Meat |
Butter Cookies Crackers |
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Trans Fat |
"Bad" fat that is formed during the process of hydrogenation, which helps to keep oils solid and stable at room temperature for use in foods. Also found naturally occurring in small amounts in meat and milk. |
Increases heart disease risk, but is thought to be even more harmful because not only does it increase total and LDL cholesterol, but it decreases HDL cholesterol as well. |
Partially hydrogenated soybean oil Partially hydrogenated canola oil |
Milk* Meat* |
Margarine Foods cooked in partially hydrogenated oils. |
* Naturally occurring in small amounts