Foods Rich in Fat

Foods rich in fat aren't all necessarily bad for you. Fats in foods can be broken down into unsaturated fats, saturated fats and trans fats. Your intake of these fats can have a direct effect on your health. According to the Mayo Clinic, unsaturated fats can help reduce the low-density lipoprotein (LDL) or "bad" cholesterol levels in your blood, thus lowering your risk for heart-related issues such as coronary artery disease and high blood pressure, whereas a high intake of saturated and trans fats has the exact opposite effect. Knowing which foods are rich in what type of fat can help you maintain a healthier diet and lifestyle

Unsaturated Fats

• Salmon contains high amounts of heart-healthy omega-3 fatty acids.

  Polyunsaturated and monounsaturated fats are the two types of unsaturated or "good" fats. According to the Nutrition Vista website, unsaturated fats are liquid at room temperature and can be found in nuts, seeds, fatty fish and oils derived from plants. Omega-3 fatty acids are a type of polyunsaturated fat and can help prevent heart disease, diabetes and obesity, states WebMD. Foods rich in unsaturated fat include: seafoods such as salmon, tuna and shrimp; avocados; olives; walnuts; soybeans; cauliflower; kale; cabbage; and corn, canola, olive and sunflower oils. Although unsaturated fats can improve your health, Nutrition Vista recommends limiting your unsaturated fat intake to no more than 25 to 30 percent of your daily caloric intake/

Saturated Fats

• Meats and cheese are rich in saturated fats.

  Saturated or "bad" fats are solid at room temperature and provide the main diet-related link to high cholesterol, according to Nutrition Vista. Foods rich in saturated fats can be found in animal products, such as pork, veal, lamb, beef, poultry and eggs; and dairy products such as butter, milk, ice cream and cheese. They can also be found in certain plant products such as palm oil, coconut oil and cocoa butter. These fats should be kept at a minimum in your diet, making up no more than 10 percent of your daily caloric intake, suggests Nutrition Vista.

Trans Fats

• Unhealthy trans fats can be found in foods like French fries and other fried foods.

  A chemical process known as hydrogenation, which transforms liquid oils into solid fats, forms trans fats, though traces of trans fats can be found in certain animal products like pork, lamb and beef, according to the U.S. Food and Drug Administration (FDA) website. Even though trans fats are unhealthy fats, many food companies use them in their products because they provide a longer shelf life and longer-lasting flavor. Foods rich in trans fats include vegetable shortening, margarine, fried foods like French fries and fried chicken, cakes, pastries, crackers, snack foods and any other processed or packaged foods that have hydrogenated or partially hydrogenated vegetable oils as ingredients. Because these fats are so unhealthy, it is wise to avoid them as much as possible. Nutrition Vista suggests keeping your trans fat intake to less than 1 percent of your total daily caloric intake.