Some fats are healthier than others.
Healthy fats – unsaturated fat
Unsaturated fats are found in avocados, nuts, seeds, non-hydrogenated soft margarines, oils like olive oil, corn oil, canola oil and sunflower oil, and salad dressings that contain these oils. A healthy diet includes only a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated oil and fat each day.
Omega-3 fat is a type of unsaturated fat found in oily fish such as salmon, herring and mackerel.
Less healthy fats – saturated and trans fats
Saturated fats are found in animal sources of food such as meat, poultry, butter and cheese. They are also found in tropical oils like coconut, palm and palm kernel oils.
Trans fats are found in foods that are made with or cooked in partially hydrogenated fat. Some crackers, potato chips, baked goods, deep-fried fast foods and margarines contain trans fats.