Most foods contain more than one type of fat, according to MayoClinic.com, some of which are beneficial for good nutrition. Good fats are unsaturated fats, including monounsaturated and polyunsaturated fat, which can help protect against heart disease. Saturated fats, including trans fat, are not healthy and may increase cholesterol levels and increase the risk of heart disease. Knowing which foods contain healthy or unhealthy types of fat is important for good nutrition and dietary planning.
Good : Salmon and Fish
Salmon and other cold water fish, like mackerel and herring, supply a rich source of omega-3 fatty acids. These good fats help prevent blood clots, help build brain cells and protect the heart against abnormal heart rhythms, according to HelpGuide.org. Replace a food serving that contains bad fat with one containing omega-3 fatty acids every week to increase your overall consumption of omega-3.
Bad: Baked and Fried Food
Many baked products like cookies, cakes and other bakery products contain large amounts of trans fat, a fat known to increase the risk of obesity and heart disease. Trans fat is also found in shortening, margarine and fried goods like potato chips, french fries and doughnuts.
Good Fat: Oils and Nuts
Certain types of oils contain beneficial fats monounsaturated and polyunsaturated fats. Olive, peanut, canola and vegetable oils -- like safflower, corn, sunflower and cottonseed oils -- all provide good fats. Nuts like almonds and walnuts, and seeds also provide beneficial fats.
Bad: Fatty Meats
Red meat contains saturated fat and dietary cholesterol, which can both increase cholesterol in the blood and increase your risk of heart disease. Beef, pork and poultry all contribute saturated fats. The American Heart Association recommends limiting the amount of red meat, pork or poultry you consume and choosing lean cuts of meat when possible. Preparing meat without added fats, like butter, and removing skin from poultry also reduce the amount of fat per serving.
Bad Fats: Whole Dairy Products
Dairy products made from whole milk contain saturated fats. This includes cheese, whole milk, ice cream and butter. Helpguide.org recommends choosing dairy products made with low-fat or skim milk. Butter or margarine should be used minimally and whole milk products limited or replaced to lower your overall consumption of bad fats.
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