Here we are going to examine a series of different foods and their respective fats.

Types of Fat

Type of fat Saturated Mono unsaturated Poly unsaturated
in beef 7.1 6.0 0.5
in butter 9.0 4.1 0.6
canola oil 0.8 8.4 4.4
in chicken 4.2 6.4 3.0
coconut oil 11.7 0.8 0.2
corn oil 1.7 3.4 7.9
cotton seed oil 3.6 2.6 6.9
Crisco 3.8 6.0 3.8
Lard 5.6 6.4 1.6
olive oil 1.9 9.8 1.2
peanut oil 2.6 6.2 4.1
soya oil 2.0 3.1 7.8
safflower oil 1.3 1.7 10.0
sunflower oil 1.4 2.8 8.7

The fat content here is for one tablespoon of oil.... Poly or mono unsaturate ?? Very simple...cut on all oils. HYDROGENATED ?? Simple again, read the labels, and avoid anything that contains these. Hydrogenation is about taking an unsaturated fat, adding some hydrogen to it and making it a saturated fat; we eat it while having no idea that it's: A) a fat and B) a saturated fat. Hydrogenated fats have been linked to cancer. In all of this, let's not forget The Fat Formula !

Saturated fats are animal fats and are converted by the liver into cholesterol.

There are two types of unsaturated fats; they are Mono and Poly unsaturates.

MONO: Olives...Nuts...Canola...Avocado.

POLY: Corn...safflower...Sesame.

All fats are a combo of saturated, polyunsaturated and monosaturated. It's the saturation by hydrogen that determines what they are...

The exception to the above is in the case of unboiled, cold pressed olive oil. This is actually good for you in moderation; two tablespoons per day provides the body with vitamins E and F .

Facts About Fats

Dietary fats are a concentrated sourceof food energy. They are also the source of linoleic acid, an essential nutrient, and the fat-soluble vitamins A, D, E and K. While we all need some dietary fat each day, a tablespoon is generally sufficient> when cutting back on fats, it is helpful to know which are the most dietary culprits.

Triglycerides : are fats that contain, in varying proportions, three groups of fatty acids - saturated, polyunsaturated, and monounsaturated.

Saturated : fats are the only fatty acids that raise blood cholesterol levels. Butter, margarine, and fats in meat and dairy products are all especially high in saturated fat.

Monounsaturated : and polyunsaturated fats do not raise blood cholesterol levels. Canola and olive oil contain the highest proportion of monounsaturated fat compared with other cooking oils. Highest in polyunsaturated fats are safflower and corn oil.

Cholesterol : is an essential fat made by the liver. Many people get additional cholesterol by eating meat and dairy products. Too much dietary intake may raise blood cholesterol levels, and lead to heart disease. Cholesterol is transported through the bloodstream by lipoproteins.

HDL's : (High Density Lipoproteins) are called "good" because they move cholesterol away from artery walls and back to the liver.
LDL's : (Low Density Lipoproteins) are called "bad" because they keep cholesterol circulating in the blood, causing the arteries to become clogged with deposits.

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