Food Sources of Fat

Fat is a nutrient the body uses for energy, and it comes in four types: polyunsaturated, monounsaturated, saturated and trans fats. Polyunsaturated and monounsaturated fats help decrease low density lipoprotein, or LDL, the bad form of cholesterol, in the blood and lower the risk of cardiovascular disease. Saturated and trans fats are the least healthy of the four types of fat because they can cause the LDL elevate, which increases the danger of heart disease. A little bit of fat is necessary to help regulate body functions and move the vitamins that are fat soluble through the blood.

Foods With Polyunsaturated Fats

Excellent sources of polyunsaturated fats are canola oil, flaxseed oil, sunflower oil, corn oil, safflower oil and certain margarines. Whole wheat cereals and breads as well as wheat germ also contain polyunsaturated fats. Other foods that have this type of fat are seeds, many of the nuts and fish oils. Any of the fish with Omega-3 fatty acids are also good sources. These include cold water fish, such as sardines, salmon, herring and mackerel. The Omega-3 fats help lower blood pressure and decrease the risk of blood clots forming. Eating fish often can help decrease the risk of coronary artery disease, according to the American Heart Association.

Foods With Monounsaturated Fats

Foods with monounsaturated fats are healthy for the heart, and like polyunsaturated fats, they don't increase the LDL cholesterol. Some of them include olive oil, canola oil, peanut oil, almonds, peanuts, peanut butter and olives.

Foods With Saturated Fats

Foods with saturated fats need to be eliminated, or at least reduced to minimal, from the diet because this type of fat increases the LDL cholesterol and raises the risk of cardiovascular disease. These include meat fat, processed meat, such as sausage, bologna and other packaged sandwich meats, corned beef, butter, cream, hard cheese, full-fat sour cream and full-fat ice cream. Coconut oil and palm oil also contain saturated fat. The American Heart Association recommends a daily diet with less than 300 mg of cholesterol.

Foods With Trans Fats

When vegetable fats are processed to make them harden they may be converted to trans fats, which are unhealthy for the heart because they can also raise the LDL cholesterol. Foods with trans fatty acids also increase the risk for certain types of cancer. Trans fatty acids are in hydrogenated and partially hydrogenated foods. It is often found in the form of vegetable shortening and certain types of margarine. Some of the foods with trans fats are biscuits, crackers, packaged muffins, cakes, doughnuts and fried foods.