Foods high in saturated fat are beef, cheese, butter, whole milk, coconut oil, palm oil and cocoa butter. Polyunsaturated fats receive a plus and a minus in relation to cholesterol. Polyunsaturated fats are liquid at room temperature and usually are kept in the refrigerator. Again, nutrition experts recommend keeping consumption of this fat to 10 percent of your total calories. Within the fat family, the monounsaturated fats are the good members.
Monounsaturated fats are also liquid at room temperature.
Olive and canola oils lead the pack. There is another fat that you will see on food labels. Called trans fats, they are hydrogenated or hardened vegetable oil. You can find them in stick margarine, shortening, processed foods, fried foods, breads, crackers and some baked goods. The less you consume of these, the better.