Saturated fats
Saturated fats are usually solid at room temperature (e.g. shortening, lard). They are found in fatty cuts of meat, poultry with the skin on and dairy products, such as butter, cheese and cream. Some vegetable oils are also high in saturated fats, particularly the tropical ones, such as palm, palm kernel and coconut oils.

Saturated fats can raise blood cholesterol levels and increase your risk of heart attack and stroke. Learn more about the health risks of high cholesterol.

Trans fats
Trans-fatty acids (commonly known as trans fats) are produced during a chemical process called hydrogenation. Hydrogenation is used to turn unsaturated oils into hard fats, like shortening. Trans fats are often found in commercial baked goods, such as muffins, cookies, crackers and frozen dinners.

Trans fats are even more harmful than saturated fats because they raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol and increase triglyceride levels. Learn more about the health risks of high cholesterol.

Unsaturated fats
Unsaturated fats are usually liquid at room temperature (e.g. cooking oils). There are two types of unsaturated fats: polyunsaturated and monounsaturated.

Polyunsaturated fats are found mainly in vegetable oils. Safflower, sesame, soybean and sunflower oils are all excellent sources of polyunsaturated fats. Some soft margarines are also made from these oils. Some types of fish and shellfish also contain polyunsaturated fats.

Monounsaturated fats are found in avocados and in canola, olive and peanut oils.

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