Updated March 08, 2014.

Healthy fats are in the news a lot, but with everything we hear about "good" and "bad" fats and which foods contain them, it can get downright confusing! Here is some information that will help you understand unhealthy fats and healthy fats:

 

• Monounsaturated Fat and Omega-3 Fatty Acids

  Monounsaturated fat and omega-3 fatty acids are the so-called "good" or healthy fats. They are referred to as healthy fats because they do not adversely affect your health and may actually contribute to good heart health. These types of fat come mainly from plant sources (e.g., vegetable oil), nuts, and fish (certain varieties).
  Whenever possible, you should try and get your "good" fats from food sources rather than supplements. Eating more fish, walnuts and flax seeds will help. You can also take a supplement, but be sure to talk to your doctor first.
  
  Add some sources for healthy fats to your next grocery list. These include: Extra virgin olive oil, avocado, wild-caught Alaskan salmon, ground flax seeds, walnuts (and most other nuts).
  

• Polyunsaturated Fat

  Polyunsaturated fats provide omega-6 fatty acids and should be enjoyed in moderation as part of a healthy diet. Sources of polyunsaturated fat include corn oil, safflower oil and sunflower oil.

• Saturated Fat

  Saturated fat should be limited as often as possible. Diets high in saturated fat raise cholesterol levels and can lead to cardiovascular disease. Saturated fat is found mainly in foods from animal sources. Foods that contain saturated fat include: whole milk, butter, cheese, red meat and coconut oil.

• Trans Fat

  Trans fat should be avoided as often as possible. Trans fat is a type of unsaturated fat that actually elevates blood cholesterol levels more than saturated fat.
  
  Trans fat is typically found in "junk" food, such as prepackaged baked goods and snacks. To locate trans fat on food packages, look for the words "partially hydrogenated oil" or check the nutrition label. Foods that commonly contain trans fat include most margarine, fried foods and commercially-baked goods.
  
  Trans fat has been widely used in fast food for frying, but is now being limited or eliminated by many fast food restaurants. Ask about trans fat at your favorite restaurant and request nutrition data for their menu items.
  

You can view the nutrition data, including fat content, for many popular foods, fast food eateries, and restaurants online at About.com's Calorie Count.

<sub>Source:

Brown, Judith. Nutriton Now: . Wadsworth Publishing, Columbus. 5th edition (May 1, 2007).</sub>