Fats are nutrients that provide energy. Each gram of fat contains nine calories. Fat aids in the absorption of fat-soluble vitamins A, D, E, and K. There are two types of fat, saturated and unsaturated, and most foods contain both. Typically, however, one type of fat is more prevalent than the other.
Saturated fat is solid at room temperature, which is why it is also known as “solid fat.” It is found primarily in animal foods, such as milk, cheese, and meat. Fish and poultry contain less saturated fat than red meat. Tropical oils, such as coconut oil, palm oil, and cocoa butter, are also high in saturated fats. Many snacks and non-dairy products, such as coffee creamers and whipped toppings, contain tropical oils. Cakes, cookies, and other desserts made with butter, margarine, or shortening contain a large amount of saturated fat. Saturated fats raise cholesterol levels.
In this case, the fat has undergone a process known as hydrogenation. The process increases the shelf life of fat and makes it harder at room temperature. Some animal-based foods contain naturally occurring trans fats. Most trans fats are derived from partially hydrogenated oils (PHOs). These oils cannot be used in foods sold in Canada. Trans fat can raise your cholesterol, so you should consume as little of it as possible.
is a liquid at room temperature. It is mostly found in plant oils. You may improve your cholesterol levels if you consume unsaturated fat instead of saturated fat. Consume mostly unsaturated fats. Unsaturated fats include monounsaturated fats and polyunsaturated fats.
Avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils, contain this fat. You may be able to lower your “bad” LDL cholesterol by eating foods that are high in monounsaturated fats. Monounsaturated fats may also contribute to high levels of HDL cholesterol. However, eating more unsaturated fat without reducing your intake of saturated fat may not lower your cholesterol.
Fats of this type are primarily found in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils. Polyunsaturated fats are also present in seafood. Eating polyunsaturated fat instead of saturated fat may reduce LDL cholesterol levels. Omega-3 and omega-6 fatty acids are two types of polyunsaturated fats.
Among the foods that contain omega-3 fatty acids are soybean oil, canola oil, walnuts, and flaxseed.