There is trans fat in food that has “partially hydrogenated oil” or “shortening” on the food ingredient list such as hard margarines, snack foods, fast foods (especially fried) and ready-prepared foods. A small amount of trans fat occurs naturally in milk and some meat products.


Saturated fat is usually solid at room temperature. High intakes of saturated fat can cause blood cholesterol levels to rise and increase the risk for heart disease.

Saturated fat is found mainly in animal products such as meat, poultry and dairy products and some plant sources (coconut oil, palm oil, palm kernel oil and cocoa butter). It is also present in some fast foods and processed foods.


Polyunsaturated fat is usually liquid at room temperature. Polyunsaturated fat include Omega-3 and Omega-6 fats which are essential (meaning the body can’t make them and we need to eat them). Polyunsaturated fats appear to help lower blood cholesterol levels and reduce cholesterol deposits from forming in the arteries.

PUFAs are found in vegetable oils (safflower, sesame, sunflower and corn oil), fish sources and some nuts (walnuts, pine nuts, brazil and chestnuts) and seeds (sesame, sunflower).


Omega-3 fats help prevent blood from sticking and clotting and help decrease the risk of heart disease and stroke. Research shows that Omega-3’s may help alleviate inflammatory disorders such as rheumatoid arthritis and psoriasis. They may also reduce your risk of some cancers and depression as well as age-related declines in your mental functions, including Alzheimer’s disease.

Omega-3 fats are found in fish as well as some vegetable oils such as canola, soybean and flaxseed. Omega-3 fats are especially high in fatty fish such as salmon, mackerel, herring and sardines


Monounsaturated fat is usually liquid at room temperature. Studies have shown that MUFAs also help to lower cholesterol levels in the blood.

Monounsaturated fat is found in canola oil, olives and olive oil, peanut oil, non-hydrogenated margarine, nuts and seeds and avocados.


There are two types of blood cholesterol in your body – HDL (High Density Lipoprotein) and LDL (Low Density Lipoprotein). HDL cholesterol is the “good” cholesterol which helps to keep your heart healthy. LDL cholesterol is the “bad” cholesterol which is linked to an increased risk of heart disease.

High blood levels of cholesterol can block the flow of blood and can weaken the blood vessel walls. Cholesterol in your food can raise blood cholesterol some, but not nearly as much as high fat foods especially those high in saturated fat and trans fat. Saturated fat and trans fat increase total blood cholesterol and LDL. Polyunsaturated fats and monounsaturated fats decrease total blood cholesterol and LDL.

This wax-like fatty substance comes from animal foods such as eggs, regular milk products, meat and poultry. Cholesterol in your blood comes from cholesterol your body makes plus cholesterol you eat.


Triglycerides are fats that circulate in the blood and are used as a source of energy.  High levels of triglycerides are linked to increased risk for heart disease and stroke by causing plaque formation (blockages) on arteries and upsetting the normally balanced process of blood clots forming and dissolving in the blood. Abnormal blood clotting can be life threatening.

Changes in lifestyle such as increasing physical activity, reducing alcohol intake, and eating more complex carbohydrates (such as whole grains, fruit and vegetables) have been shown to reduce triglyceride levels and improve heart health.