Good and Bad Fats/Oils

Healthy (Good) Fats

Monounsaturated: olive oil, peanut oil, canola oil, avocados, nuts and seeds

Polyunsaturated: vegetable oil, nuts and seeds

Omega-3 fatty acids: salmon, flaxseeds, flax oil, and walnuts

Unhealthy (Bad) Fats

Saturated fats, trans fats and dietary cholesterol are categorized as harmful fats if eaten in excess amounts. Examples: animal products (meat, poultry, eggs, dairy, seafood), partially hydrogenated vegetable oils, baked goods, fried foods, and shortening and margarine. Less than 10% of harmful fats are recommended for healthy daily intake.