Types of fats

Less than 10% of your total energy intake should come from saturated fats. Individuals with LDL cholesterol levels ≥100 mg/dl may benefit from reducing saturated fat intake to less than 7% of their energy intake.

Remember, saturated fats are the fats that increase cholesterol levels in your blood, so it’s important to avoid both saturated and trans fats.

Mono- and polyunsaturated fats, including Omega-3s, are healthy fats that can significantly lower the risk of heart disease.

For reference, here are some foods for each fat category:

• High in saturated fats: butter, coconut oil, lard, cream, whipping cream, cheese.
• High in monounsaturated fats: olives and olive oil, avocados and avocado oil, macadamias and macadamia oil, almonds, pecans, and peanuts.
• High in polyunsaturated fats: fatty fish (salmon, mackerel, herring, sardines, anchovies), eggs, chia seeds, flaxseeds, hemp seeds, and walnuts.