There are three main types of fat: unsaturated, saturated, and trans.

Unsaturated fats are healthy fats. These fats reduce the risk of heart disease by lowering low density lipoprotein (LDL) or “bad” cholesterol. Canada’s Food Guide recommends 30-45 mL (2-3 Tbsp) of unsaturated fat each day. These fats are found in vegetable oils, nuts, and seeds. 

Omega-3 fats are a type of unsaturated fat that reduces the risk of heart disease by lowering LDL cholesterol as well as lowering triglycerides, another type of fat. Fatty fish, flax seeds, and canola oil are good sources.

Saturated fats are less healthy fats because they raise cholesterol levels. These fats are mostly found in animal products such as cheese, meat, and butter. You should limit saturated fat.

Trans fats are the least healthy for you. They are formed when healthy vegetable oils are partially hydrogenated. Trans fats raise LDL or “bad” cholesterol and lower high density lipoprotein (HDL) or “good” cholesterol. Fried snack foods, cookies, and pastries are sources of trans fats. Stay away from trans fats as much as possible.

Your best choice is to include a small amount of fat in your diet. However, limit the amount of saturated fat you eat by choosing lean meats, and lower fat spreads, dressings, sauces, and cheeses (<20% Milk Fat cheese). Limit the amount of fried snack foods you eat and read the label to find foods low in saturated and trans fat. Choose healthier fats by cooking with a small amount of vegetable oil and choosing non-hydrogenated margarine over butter.

Key References
Health Canada (2007). Canadian nutrient file, 2007. Retrieved April 16, 2007, from www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index_e.html.

Heart and Stroke Foundation of Canada. (2007). Dietary fats, oils, and cholesterol. Retrieved March 21, 2007, from www.heartandstroke.ca.