Good fats, bad fats
| Type of fat | Sources |
|---|---|
| Saturated fat. | Animal sources like fattie cuts of meat, butter, higher-fat cheeses, cream, processed and fast food. |
| Trans fat*. | Processed foods containing shortening or partially hydrogenated oil, such as some cookies and crackers, as well as deep-fried foods, butter and some hard (stick) margarines. |
| Monounsaturated fat. | Olive and canola oils; soft, non-hydrogenated margarines containing these oils; nuts, seeds, avocados and olives. |
| Polyunsaturated fat. | Sunflower, corn, safflower, canola and soybean oils. Foods such as soft, non-hydrogenated margarines containing these oils. Nuts and seeds. |
| Omega-3 fat (a type of polyunsaturated fat) | Fatty fish such as salmon and trout, omega-3 eggs, canola oil, walnuts, ground flaxseed and soft, non-hydrogenated margarines made with canola oil. |
* Trans fat also occurs naturally. It is found at low levels in animal-based foods such as dairy products and beef.