"Bad" fats are those that contribute to heart disease (including elevated cholesterol) and other conditions. These fats include saturated and trans fats (from partially hydrogenated oils). They are found in fatty meats, the skin of poultry, high-fat dairy products, fried foods, butter and margarine, many snack foods and desserts.
High in Saturated Fats
Saturated fats, by far, are the biggest dietary contributor to the development of heart disease. Saturated fats are found mostly in animal foods. Those high in saturated fat include red meats, cheese, butter, pastries, chocolate, 2-percent or whole-fat milk and yogurt, ice cream and whipped cream. If the fat is solid at room temperature, it is likely saturated. These fats are particularly dangerous because they increase low-density lipoprotein, or bad LDL cholesterol levels, in the bloodstream. Although the recommended daily value for total fat is 30 percent of calories, saturated fat should be limited to less than 10 percent of total calories, according to the American Heart Association.
Sources of Trans Fats
Most margarines and all vegetable shortenings are high in trans fats, providing 0.3 to 4.2 g per tbsp., according to the U.S. Department of Agriculture (USDA). Trans fats elevate cholesterol levels and contribute to heart disease. Partially hydrogenated oils are found in many processed foods, including commercially prepared baked goods, especially sandwich cookies, crackers and chips. In fact, 40 percent of total trans fats consumed in the United States come from cakes, cookies, pies, breads and crackers, according to the Center for Science in the Public Interest (CSPI). Since January of 2006, the Food and Drug Administration (FDA) has mandated that trans fats be listed on the nutrition labels of all packaged foods (Nutrition Facts Panel), under total fat. It is best to consume 0 g of trans fats daily, according to the World Health Organization and the American Dietetic Association.
Tropical Oils
Most plant oils are made up of unsaturated fatty acids and do not increase blood cholesterol levels or clog the arteries. There is an exception. Tropical oils, such as coconut, palm kernel and palm oil, are mostly saturated and do raise blood cholesterol levels. Coconut oil is actually higher in saturated fatty acids than butter. Palm oil is about 50 percent saturated fat. Cottonseed oil, although not a tropical oil, is not a good choice because more than 25 percent of the fat that it contains is saturated, according to the USDA Nutrient Database for Standard Reference, 2004. These oils have been used in many processed foods for decades, including some cereals, commercially prepared cookies, pies, cake mixes, crackers and frostings. Although unrefined (extra virgin) tropical oils, such as coconut and palm oil, provide some antioxidants and phytonutrients and do not contain cholesterol, they are highly saturated, unhealthy for the heart and should be consumed in a very limited quantity, if at all.
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