Fats occur naturally in food and play an important role in nutrition. Fats and oils provide a concentrated source of energy for the body. Fats are used to store energy in the body, insulate body tissues, and transport fat-soluble vitamins through the blood. They also play an important role in food preparation by enhancing food flavor, adding mouth-feel, making baked products tender, and conducting heat during cooking.

Not all Fats and Oils Are Created Equally

Fats and oils are made up of basic units called fatty acids. Each type of fat or oil is a mixture of different fatty acids.

The good:

Monounsaturated Fatty Acids are found mainly in vegetable oils such as canola, olive, and peanut oils. They are liquid at room temperature. Monounsaturated fats can reduce the risk of heart disease.

Polyunsaturated Fatty Acids are found mainly in vegetable oils such as safflower, sunflower, corn, flaxseed, and canola oils. Polyunsaturated fats are also the main fats found in seafood. They are liquid or soft at room temperature. Specific polyunsaturated fatty acids, such as linoleic acid and alpha-linolenic acid, are called essential fatty acids. They are necessary for cell structure and making hormones. Essential fatty acids must be obtained from foods we choose. Polyunsaturated fats can lower LDL cholesterol levels, which is the bad cholesterol.

The Bad:

Trans Fatty Acids are formed when vegetable oils are processed into margarine or shortening. Sources of trans fats in the diet included snack foods and baked goods made with "partially hydrogenated vegetable oil" or "vegetable shortening." Trans fatty acids also occur naturally in some animal products such as Dairy products. Trans Fatty Acids can lead to heart disease and lower your good cholesterol.