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Facts about Fats and Cholesterol – The Good, The Bad, and The Healthy Diet
July 18, 2006 | Health Diet Fitness

The Bad Fats

Some fats are bad because they tend to worsen blood cholesterol levels.

Saturated Fats

Saturated fats are mainly animal fats. They are found in meat, seafood, whole-milk dairy products (cheese, milk, and ice cream), poultry skin, and egg yolks. Some plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil. Saturated fats raise total blood cholesterol levels more than dietary cholesterol because they tend to boost both good HDL and bad LDL cholesterol. The net effect is negative, meaning it’s important to limit saturated fats.

Trans Fats

Trans fatty acids are fats produced by heating liquid vegetable oils in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. For example, a spreadable tub margarine is less hydrogenated and so has fewer trans fats than a stick margarine.

Most of the trans fats in the American diet are found in commercially prepared baked goods, margarines, snack foods, and processed foods. Commercially prepared fried foods, like French fries and onion rings, also contain a good deal of trans fat.

Trans fats are even worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation,(6) an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. While you should limit your intake of saturated fats, it is important to eliminate trans fats from partially hydrogenated oils from your diet. (Manufacturers must now list trans fats on the food label, right beneath saturated fats.)

Facts about FATs
Type of Fat	Main Source	State at Room Temperature	Effect on Cholesterol Levels
Monounsaturated	Olives; olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocados	Liquid	Lowers LDL; raises HDL
Polyunsaturated	Corn, soybean, safflower, and cottonseed oils; fish	Liquid	Lowers LDL; raises HDL
Saturated	Whole milk, butter, cheese, and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oil	Solid	Raises both LDL and HDL
Trans	Most margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercial baked goods	Solid or semi-solid	Raises LDL; lowers HDL

The Good Fats

Unsaturated Fats–Polyunsaturated and Monounsaturated | Some fats are good because they can improve blood cholesterol levels.

Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils). In studies in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels.

Percentage of Specific Types of Fat in Common Oils and Fats*
Oils	Saturated	Mono-unsaturated	Poly-unsaturated	Trans
Canola	7	58	29	0
Safflower	9	12	74	0
Sunflower	10	20	66	0
Corn	13	24	60	0
Olive	13	72	8	0
Soybean	16	44	37	0
Peanut	17	49	32	0
Palm	50	37	10	0
Coconut	87	6	2	0
COOKING FATS
Shortening	22	29	29	18
Lard	39	44	11	1
Butter	60	26	5	5
MARGARINE/SPREADS
70% Soybean Oil, Stick	18	2	29	23
67% Corn & Soybean Oil Spread, Tub	16	27	44	11
48% Soybean Oil Spread, Tub	17	24	49	8
60% Sunflower, Soybean, and Canola Oil Spread, Tub	18	22	54	5

The Bottom Line: Recommendations for Fat Intake

Although the different types of fat have a varied – and admittedly confusing – effect on health and disease, the basic message is simple: chuck out the bad fats and replace them with good fats. Try to limit saturated fats in your diet, and try to eliminate trans fats from partially hydrogenated oils (a report from the Institute of Medicine has concluded that there is no safe level of trans fats in the diet).(17) Replace saturated and trans fats with polyunsaturated and monounsaturated fats.

As of January 1, 2006, trans fat must be listed on food labels. More and more “trans-fat” free products are becoming available (there’s even a trans fat-free Crisco on the market). Keep in mind, though, that according to the FDA, a product claiming to have zero trans fat can actually contain up to a half gram. (Canada set a different standard of zero as under 0.2 grams.) So you may still want to scan the ingredient list for “partially hydrogenated vegetable oil” and “vegetable shortening,” and look for an alternative product without those words, especially if it’s something you eat regularly.

Tips for lowering trans fat intake:

Choose liquid vegetable oils or a soft tub margarine that is contains little or no trans fats.
Reduce intake of commercially prepared baked goods, snack foods, and processed foods, including fast foods. To be on the safe side, assume that all such products contain trans fats unless they are labeled otherwise.
When foods containing hydrogenated or partially hydrogenated oils can’t be avoided, choose products that list the hydrogenated oils near the end of the ingredient list.
To avoid trans fats in restaurants, one strategy is to avoid deep-fried foods, since many restaurants continue to use partially hydrogenated oils in their fryers. You may be able to help change this cooking practice by asking your server, the chef, or manager if the establishment uses trans-free oils.

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