Foods containing “monounsaturated” and “polyunsaturated” fats are more beneficial to your health than foods high in “saturated” fats. Monounsaturated fats have single double bonds in their chemical structure (“mono” = “one”). Polyunsaturated oils have chemical structures with many double bonds (“poly” = “many”). Saturated fats have no double bonds in their chemical structure.
Most oils are high in monounsaturated or polyunsaturated fats and low in saturated fats. The exceptions to the rule are the tropical oils, such as palm and coconut oil. These oils contain saturated fatty acids, so they should be treated as “saturated fat” in the diet.
Solid fats, such as vegetable shortening, can be made from oils through a process called “hydrogenation.” During this process, “trans” fats are formed. Trans fats act like saturated fat in the diet and are considered less heart healthy than polyunsaturated and monounsaturated fats.
Limit saturated and trans fat in your diet because they tend to raise “bad” (LDL) cholesterol levels in
the blood. High LDL cholesterol increases the risk for heart disease.
