The Good, the Bad, the Fatty

Fats & Cholesterol: Nutrition Source, Harvard School of Public Health

LDL = bad cholesterol, HDL = good cholesterol

DIETARY 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