Monounsaturated fats are found primarily in olives, olive oil, and canola oil. Any fat eaten in excess over long periods of time can become harmful, especially cholesterol, saturated fat, and foods containing shortening. Cholesterol is found in animal sources and is also produced by the liver. Saturated fat is derived mostly from animal products and byproducts and some plant products. These fats can be found in meat, dairy products, butter, margarine, and coconut and palm oils.
Solid margarine contains trans-fatty acids that can also raise blood cholesterol levels.
Limit your intake of saturated fat to less than 10 percent of your total daily calorie intake. Polyunsaturated fats come from plants. When they replace saturated fat in the diet, the risk of heart disease is reduced. Polyunsaturated fats include corn, safflower, and sunflower oils, as well as walnuts, sesame seeds, and pumpkin seeds. Less than 10 percent of our total daily calories should come from polyunsaturated fats.