Like most nutrients, omega-3 fatty acids may have harmful effects if consumed in excess. At any rate, omega-3 fatty acids can be incorporated into your diet at balanced levels by eating cold water fish, such as salmon, mackerel or sardines, once or twice a week. Monounsaturated Fats Monounsaturated fats are abundant in olive oil and canola oil. This type of fat is also of interest because it may play a role in reducing the risk of health problems, such as heart disease and possibly even some cancers, such as breast cancer. Some researchers believe that monounsaturated fats should be the most plentiful type of fat in your diet.
Olive oil is the richest source of monounsaturated fatty acids.
Contrary to popular belief, some varieties of olive oil are mild enough in flavor to be suitable for use in baking. Again, be mindful of balance. Hydrogenated fats are polyunsaturated fats that have undergone a process to make them solid at room temperature. The body utilizes this form in a way that is different from its use of the original fatty acids. While the effects of trans fatty acids are not completely understood, some researchers believe they produce potentially harmful changes in cholesterol, similar to those promoted by saturated fatty acids.