Dietary fats: Know which types to choose

When choosing fats, choose unsaturated fat instead of saturated or trans fat. Here is how:

Most foods contain many different types of fat, some of which are better for your health than others. You do not need to completely eliminate fat from your diet. In fact, some fats really benefit your health. However, the bottom line is to choose healthier types.

There are two main types of bad dietary fat; almost saturated fat and fat consisting of trans fat.

Saturated fats. This type of fat comes mainly from animal sources of food, such as red meat, poultry, and whole fat dairy products. Saturated fats increase cholesterol levels and low-density lipoprotein (LDL), which may increase the risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.

Trans fats. This type of fat is found naturally in some foods in small amounts. But most trans fats are made from oils through a food-processing method called partial hydrogenation. Cooking is easier with partially hydrogenated oils and is less likely to spoil natural oils. Research shows that these partially hydrogenated trans fats may increase LDL cholesterol and lower HDL cholesterol. This may increase the risk of cardiovascular disease.

Trans fat is considered the worst type of fat you can eat. Unlike other dietary fats, trans fat— also called trans-fatty acids— raises low-density lipoprotein (LDL) or "bad cholesterol” and lowers high-density lipoprotein (HDL) or "good cholesterol”.

 Trans fats in food

Trans fat, known as partially hydrogenated oil, is found in a variety of food products, including:

Baked goods: most types of cakes, biscuits, pancakes, and crisps contain margarine, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat.

Snacks: potatoes, corn, and tortilla chips often contain trans fats. Although popcorn is a healthy snack, many packaged or microwave types use trans fats to help cook or flavor popcorn.

Fried foods: Food that requires frying in heavy oil - such as fried potatoes, doughnuts, and fried chicken - can contain trans fats from cooking oil.

Creamer and margarine: nondairy coffee creamer and stick margarines also may contain partially hydrogenated vegetable oils.