Smartfeed
We all need to eat some fat. Fat gives us energy and helps to transport vitamins around the body. But some types of fat are harmful. They can raise the level of bad cholesterol in your blood.
Here's a quick guide to different types of fats, what foods you can find them in and what effect they have on cholesterol and triglycerides in your blood:
Type of fat
Saturated fats
Where it comes from
Butter, hard cheese, cream, ice cream, meat fat (lard), coconut oil and palm oil
Effect on levels of lipids in your blood
Raises level of bad cholesterol (low-density lipoprotein cholesterol, also called LDL) if eaten too much
Type of fat
Trans unsaturated fats (also known as trans-fatty acids)
Where it comes from
Hard margarine and full-fat margarine, fast food, pastries and other baked goods (doughnuts, pastries, biscuits) especially ones that contain hydrogenated fats
Effect on levels of lipids in your blood
Raises level of bad cholesterol (low-density lipoprotein cholesterol, also called LDL) if eaten too much
Type of fat
Polyunsaturated fats
Where it comes from
Sunflower oil, safflower oil, corn (maize) oil and fish oils
Effect on levels of lipids in your blood
Can lower level of bad cholesterol (LDL)
Type of fat
Monounsaturated fats
Where it comes from
Olive oil, walnut oil, rapeseed oil, groundnut (peanut) oil and avocados
Effect on levels of lipids in your blood
Can lower level of bad cholesterol (LDL) and triglycerides (bad lipids), and slightly raises level of good cholesterol (known as high-density lipoprotein cholesterol, also called HDL)
Type of fat
Omega-3 fats
Where it comes from
Oily fish (herring, mackerel, sardines, salmon, fresh tuna, trout, pilchards)
Effect on levels of lipids in your blood
Lowers level of triglycerides (bad lipids)