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Fat & Oil Analysis

When analyzing fats and oils, it's important to understand the difference between different types of fats and the oils that contain those fats. The four main types of fats are polyunsaturated, monounsaturated, saturated and trans.

  1. Polyunsaturated Fats

    • Polyunsaturated fats are considered one of the two types of "good" fats because they may help lower LDL cholesterol levels. Oils highest in polyunsaturated fats include safflower, sunflower, corn and soybean.

    Monounsaturated Fats

    • Monounsaturated fats are the other type of "good" fats, and they also help reduce LDL cholesterol levels in the blood. Oils highest in monounsaturated fats include olive and canola.

    Saturated Fats

    • Nutritionists regard saturated fats are a type of "bad" fat that can raise LDL cholesterol levels. Oils that are high in saturated fat include coconut and palm. Oils that contain little saturated fat include canola, safflower, soybean and olive.

    Trans Fats

    • Trans fats are the worst type of fat because they can raise LDL cholesterol levels and lower HDL (or "good") cholesterol. Foods high in trans fats include vegetable shortening and commercial baked goods that contain partially hydrogenated vegetable oil.

    Tips for Eating the Healthiest Fasts

    • The healthiest fats come from oils that contain the most monounsaturated and polyunsaturated fats, including olive oil, canola oil and safflower oil. Other foods that contain good fats include avocados, nuts and fish such as salmon.

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