Unsaturated is good, saturated is bad. Saturated fats have no double-bonds, so they gum up the membranes and keep the liver from processing the LDL cholesterol. The LDL then makes its way into the bloodstream for potential troublemaking. Corn oil, soybean oil, sesame oil, safflower oil. Butter, whole milk, egg yolks, animal meats and fats, coconut oil, palm oil.
Recipes using good fats Unsaturated fats come from plant oils, nuts, seeds and fish.
Whether monounsaturated or polyunsaturated, these fats are good to include in the diet, especially when they replace saturated fats. Some plant oils are predominantly monounsaturated, such as olive, canola, avocado and sesame. Other plant oils are basically polyunsaturated, including sunflower, corn and safflower. Nuts and peanuts are good sources of monounsaturated fats. A growing body of research indicates that polyunsaturated fats from plants are better than monounsaturated fats at reducing cholesterol levels.