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Many types of fats are in
the foods we eat and the ingredients we use for cooking. You will note from
the second table below that the different oils and animal fats are not 100%
one type of fatty acid, but are actually a combination of saturated, polyunsaturated,
and monounsaturated fats. However, the predominant type of fatty acid is
how a fat or oil is usually identified. The fats are categorized in the
table below, indicating their food sources and their effect on health.
|
Type of Fat |
Food Sources |
Cancer |
Cardiovascular |
Polyunsaturated fats
Omega 3 - fatty acids |
Safflower, sunflower, corn, soybean, cottonseed oils
Omega 3-fatty fish, flaxseed, canola and soybean oils |
Omega 3-fatty acids may be protective |
Decreases LDL cholesterol
Omega 3-fatty acids may be protective |
|
Monounsaturated fats |
Olive, canola, and peanut oils
avocado, almonds, peanuts and other nuts |
|
Increases HDL cholesterol, Decreases LDL cholesterol,
Decreases risk of heart disease |
|
Saturated fats |
Animal fat,
Palm, palm kernel and coconut oils |
May increase the risks of several types of cancer |
Increases LDL cholesterol |
|
Trans fat |
Margarine (mostly hard, stick types), shortening, hydrogenated oils and products that contain hydrogenated oils |
|
Increases LDL cholesterol
Decreases HDL cholesterol |
A Comparison of Fats
| Type
of Fat |
Cholesterol |
Saturated
Fat |
Polyun-
saturated
Fat |
Other
Fats |
Monoun-
saturated
Fat |
| Canola
Oil |
0 |
6% |
31% |
1% |
62% |
| Safflower
Oil |
0 |
9% |
78% |
1% |
12% |
| Sunflower
Oil |
0 |
11% |
69% |
|
20% |
| Corn
Oil |
0 |
13% |
62% |
|
25% |
| Peanut
Oil |
0 |
13% |
33% |
5% |
49% |
| Olive
Oil |
0 |
14% |
9% |
|
77% |
| Soybean
Oil |
0 |
15% |
61% |
|
24% |
| Margarine
(fat) |
0 |
18% |
29% |
5% |
48% |
| Vegetable
Shortening |
0 |
25% |
25% |
7% |
43% |
| Cottonseed
Oil |
0 |
27% |
54% |
|
19% |
| Chicken
Fat |
11% |
30% |
22% |
1% |
47% |
| Lard |
12 |
41% |
12% |
|
47% |
| Animal
Fat Shortening |
9 |
43% |
6% |
3% |
48% |
| Beef
Fat |
14 |
51% |
4% |
1% |
44% |
| Palm
Oil |
0 |
51% |
10% |
|
39% |
| Butter
(fat) |
33
|
54% |
4% |
12% |
30% |
| Coconut
Oil |
0 |
77% |
2% |
15% |
6% |
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