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Not all fats are the same

Fats are classified as saturated, monounsaturated or polyunsaturated, based on their chemical structure.

Saturated fats, such as butter, shortening, lard and animal fat, are solid at room temperature. Saturated fats increase blood cholesterol levels, which, in turn, increase your risk of heart disease. Animal products, including beef, pork, poultry, whole milk, cheese, sour cream and yogurt, contain saturated fat. Although coconut and palm oils come from a vegetable source, they also contain mostly saturated fat.

Unsaturated fats, either monounsaturated or polyunsaturated, are liquid at room temperature. These types of fats have been shown to lower blood cholesterol levels and therefore reduce the risk of heart disease. Vegetable oils – such as corn, soybean and sunflower oils – as well as fish oils, are rich in polyunsaturated fat. Olive, peanut and canola oils are rich in monounsaturated fat. Avocados, olives and peanuts also all contain unsaturated fats.

Cholesterol is a fatlike substance that the liver makes. All dietary cholesterol comes from animal fat products.

Even if a food product contains a mixture of fat types, it's generally categorized according to the type of fat it contains the most of. For example, safflower, corn and soybean oils are considered polyunsaturated fats because they contain a high concentration of polyunsaturated fatty acids. Canola oil and olive oil are considered monounsaturated fats because they're made up of mostly monounsaturated fat. Palm and coconut oils – as well as the animal fats, butter and lard – are all saturated fats.

Although types of fat differ, they're all approximately equal in caloric value, containing 120 calories per tablespoon or 9 calories per gram.

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