MENTOR project

Fats are found in the diet in a variety of plant and animal sources. From fish, to butter, to salad dressing, and even avocado. Fats are often categorized into four main types, including monounsaturated fats, polyunsaturated fats, trans fats, and saturated fats.  Fats can be found in the form of solid fats or as oils in food, which contain a mixture of monounsaturated fats, polyunsaturated fats, trans fats, and saturated fats. 

Unsaturated fats, including monounsaturated fat and polyunsaturated fat, are considered the “good” fats. Consumption of unsaturated fats is encouraged as part of a healthy diet. Unsaturated fats have health benefits like improving cholesterol levels and reducing the risk for heart disease. Polyunsaturated fats are good sources of omega-3 fatty acids, which are essential for a healthy diet.

Trans fats are generally considered “bad” fats because they are associated with an increased risk of heart disease and stroke. Trans fats can be found in foods naturally, but for the most part they are artificially created as the result of food processing, called hydrogenation.  In this process, liquid oils are combined with heat and hydrogen gas to create partially hydrogenated oil. The USDA recommends limiting trans fats to no more than 2 grams per day. 

Saturated fats can be found naturally in meats and dairy sources, especially foods like red meat and butter. Saturated fats have been associated with an increased risk of heart disease and stroke, therefore they should be eaten in moderation. The USDA recommends eating no more than 20 grams per day. 

Solid fats are solid at room temperature and mainly come from animal foods or hydrogenated vegetable oils. Solid fats are high in saturated fat and/or trans fats and are low in monounsaturated and polyunsaturated fats. Saturated fat within solid fats raise "bad" LDL cholesterol levels in blood, which can increase the risk of heart disease. Common foods containing saturated fats are listed below. 

Oils are liquid at room temperature and mainly come from vegetable sources or fish. Oils provide essential nutrients and are made up of a majority of monounsaturated and polyunsaturated fats. Oils are low in saturated fat and plant sources of oil contain no cholesterol. Common foods containing oils are listed below. 

However, some oils are high in saturated fat and for nutritional purposes are considered solid fats. These oils include coconut oil, palm oil, and palm kernel oils.