Saturated fats are solid at room temperature. They primarily come from animal sources like meat and dairy, as well as certain plant oils (like coconut oil and shea butter). They can raise LDL cholesterol levels and increase the risk of heart disease if you eat too much. However, they have many beneficial functions. For example, they contribute to cell structure and stability, help with the synthesis of hormones and facilitate vitamin absorption. Unsaturated fats are usually liquid at room temperature. They are found in plant-based oils, nuts, seeds and fatty fish. They can help lower LDL cholesterol levels and reduce the risk of heart disease if you consume them in moderation.