Not All Fats Are Created Equal

When it comes to fat sources not all are created equal. In today's markets there are a vast array of choices that range from oils to butter and margarine, as well as solid fats from both animal and plant sources. Although within this group there are choices that are better for you then others, the actual reasoning behind the preferred choice may not be what one would think. Despite common assumptions ALL the above listed fat sources contain 120 calories and 14 grams of fat (on average) per tablespoon. The differences between them comes in the breakdown of monounsaturated, polyunsaturated, saturated and trans fats that they contain.
To ensure that you are choosing a fat source that is the best for you there are a few simple rules that you should follow...

1.) Choose fats that contain a high percentage of heart-healthy monounsaturated fats.
These have been shown to protect against heart disease as well as lower LDL ("bad") cholesterol as well as raise HDL ("good") cholesterol.
Examples: Olive Oil and Canola Oil are great choices
2.) Choose fats that are liquid at room temperature and NOT SOLID.
The reason for this is that solid fats contain a higher percentage of saturated fat- which has been shown to raise LDL ("bad") cholesterol.
Examples: Choose tub or spray margarine over the stick variety
3.) Choose fats that are derived from plant and NOT ANIMAL SOURCES.
Fats from animal sources (such as butter, lard, and bacon fat) are typically very high in saturated fats (note the fact that many are solid at room temperature) and also contain dietary cholesterol which may increase blood cholesterol levels.
Examples: Margarine made from plant oils such as soybean as well as the above
mentioned olive and canola oils
4.) Choose fats that are 100% TRANS FAT FREE.
Trans fats are a form of saturated fat that are formed through the addition of addition hydrogen molecules (hydrogenation) to liquid unsaturated fat sources in order to make them solid. By doing this they become much more shelf stable and less likely to quickly go rancid. Common sources include margerines, processed foods, and baked goods.
Example: Food lables are now required to show trans fat content so choice item that only
contain 0 grams trans fats