Type of Fat/Oil Advantages/ Sources Disadvantages Saturated fat is solid at room temperature. It is mostly in Saturated Increase bad (LDL) Butter, lard, animal foods, such as milk, cholesterol levels processed meats, full fat dairy products, cheese, and meat, and is also fast food, (coconut & in tropical oils, such as coconut palm oil higher in oil, palm oil, and cocoa butter. saturated fats)

Unsaturated fat is liquid at Unsaturated Decrease bad (LDL) Vegetable oils, canola room temperature. There are (Monounsaturated, cholesterol levels oil, fish, nuts, seeds, two main types of Polyunsaturated) avocado polyunsaturated fats: Omega-3 and Omega-6 fatty acids. Omega-3 Important for heart Vegetable oils, Omega-6 and brain health as avocados, walnuts, Trans Fat has been changed by well as decreasing the flaxseed, as well some a process called hydrogenation. risk of some types of fish and shellfish cancer (salmon, sardines, This process increases the shelf oysters, and shrimp) life of fat and makes the fat harder at room temperature. Trans Fat Increase bad (LDL) Processed foods, (Hydrogenated Oils) cholesterol levels & bakery goods, chips, lower good (HDL) fast food cholesterol levels Smoke Point

An oil’s ‘smoke point’ indicates how high a heat the oil can take before, literally, beginning to smoke. When an oil smokes, it releases carcinogens into the air and free radicals within the oil. For the healthiest approach, discard any oil that has gone beyond the smoke point. All oils are refined except where designated with an asterisk.