Contrary to popular belief, not all fats is bad for you. In fact certain types of fat even help your heart. The Fats to avoid are saturated fats, found in red meat, butter, cream, full-fat dairy products, lard and tropical oils(palm, palm kernel, and coconut). Saturate fat raises artery-clogging LDL cholesterol, which increases your of heart disease. It has also been associated with lung, colon and prostate cancer.
Another kind of bad fat lurks in an over whelming number of processed foods. It’s called trans fat, an artificially hardened vegetable oil also know as partially hydrogenated oil, and it’s just as bad for your heart as saturated fat. Trans fats are found in stick margarine, vegetable shorting, fried fast foods and virtually all crackers, cookies, chips, and baked goods as well as other foods.
While both the saturated fats and trans fats increase heart disease risk, unsaturated fats will actually lower it by reducing LDL (or bad) cholesterol. You can find the best types of fats monounsaturated in olive oil, canola oil, nuts, seeds, and avocados. Polyunsaturated fats found in corn and safflower oils also lower cholesterol, however excessive amount may increase cancer risk. The last good oil is found in fatty ocean fish. This fat is the Omega-3 fatty acids they protect against heart disease and may also offer some protection against certain cancers . Researchers estimate that switching just 5 percent of your calories from saturated to unsaturated fats may decrease the risk of a fatal heart attack by as much as 42 percent. So oils in moderation.