Good Fats Versus Bad Fats

The biggest influence on blood cholesterol is the fats in your diet, not the amount of cholesterol you get from food. Be smart about fats by knowing the difference between the good fats, which that can lower your risk for disease, and the bad fats, which can raise your cholesterol levels.

By Elizabeth Burt, R.D.

Fats are an essential part of your diet. Fats should make up 20-35 percent of your dietary calories. For example, in an 1,800-calorie diet, 360-630 calories should come from fat. Fats help with nutrient absorption but, when consumed in excess, they can contribute to weight gain, heart disease, and even cancer.

However, not all fats are created equal. While some fats will raise your cholesterol and take a toll on your body, others help promote healthy body function.

The Good Fats: Monounsaturated fat, Polyunsaturated fat

The Bad Fats: Saturated fat, Trans fat

Tip for distinguishing fats: Because of their structure, saturated fats are typically solid at room temperature (think butter) while unsaturated fats are typically liquid at room temperature (think oil).

We'll look at these four fats and help you make healthy decisions when buying groceries, cooking, and eating out.