The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. Polyunsaturated fat is also the main fat found in seafood.

Polyunsaturated fat: This type of fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils.

But eating more unsaturated fat without cutting back on saturated fat may not lower your cholesterol. Monounsaturated fats may also keep 'good' HDL cholesterol levels high. Eating foods that are high in monounsaturated fats may help lower your 'bad' LDL cholesterol.

Monounsaturated fat: This fat is in avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils.

Monounsaturated fat and polyunsaturated fat are types of unsaturated fat. If you eat unsaturated fat instead of saturated fat, it may help improve your cholesterol levels. Unsaturated fat is liquid at room temperature.

Foods made with shortening and partially hydrogenated oils.

Snack foods, such as chips and crackers.

Trans fat can raise your cholesterol, so eat as little trans fat as possible. Harder fat makes crispier crackers and flakier pie crusts. This process increases the shelf life of fat and makes the fat harder at room temperature. This is a fat that has been changed by a process called hydrogenation. A healthy diet has less than 10% of daily calories from saturated fat. Saturated fat can raise your cholesterol. Foods made with butter, margarine, or shortening (cakes, cookies, and other desserts) have a lot of saturated fat. You'll find tropical oils in many snacks and in nondairy foods, such as coffee creamers and whipped toppings. Saturated fat is also in tropical oils, such as coconut oil, palm oil, and cocoa butter. Poultry and fish have less saturated fat than red meat.

Saturated fat is solid at room temperature, which is why it is also known as 'solid fat.' It is mostly in animal foods, such as milk, cheese, and meat. But usually there is more of one kind of fat than the other. Fats are either saturated or unsaturated, and most foods with fat have both types.

Fats help in the absorption of fat-soluble vitamins A, D, E, and K.

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