A summary of fats, where they're found and what they do to you.
Saturated
-Animal fats like read meat and chicken fat and skin. Butter, cheese and other high-fat dairy products, palm and coconut oil
-Raises LDL cholesterol levels, increases risk of heart disease, and may increase risk of colon and prostate cancer.
Trans Fatty Acid
-French fries and other deep fried food, stick margarine, shortening, packaged cookies and crackers, processed snacks and sweets.
-Raises LDL cholesterol levels, Lowers HDL levels, increases risk of heart disease, and may increase risk of breast cancer
Monounsaturated
-Olive, canola, and safflower oils, also avocados, olives, peanut butter (without added trans fatty acids), many kinds of nuts including almonds, cashews, pecans, pistachios.
-Lowers LDL levels, may help to reduce blood pressure and lower risk of developing cardiovascular disease, stroke and some cancers.
Omega-3 Fatty Acids
-Fatty fish such as salmon, white albacore tuna, mackerel, anchovies, sardines. Small amounts in walnut, flaxseed, canola and soybean oils. Dark green leafy vegetables.
-Reduces blood clotting and inflammation which both contribute to heart attacks and strokes. May reduce risk of some cancers.
Omega-6 Fatty Acids
-Corn, soybean and cottonseed oils. These are often found in mayonnaise, margarine and salad dressings.
-Lowers LDL levels, however, they may also lower HDL levels as well. May reduce risk of heart disease.