GOOD FATS: Liquid oils found in most plants, as well as the fats in nuts,
seeds and many fish.
Foods to Look for: Fatty fish like salmon, mackerel, sardines; pecans,
walnuts, almonds, etc.; seeds, including sesame, sunflower, pumpkin; olives,
avocados; plant oils including olive oil, peanut, canola, corn, soybean, and products
made using these oils.
BAD FATS: Saturated animal fats found in meat and dairy products, and the
trans-fatty acids found in vegetable shortening, most margarines, and many processed
foods (look for "partially hydrogenated" on the ingredient label).
Foods to Limit: Marbled red meats; full-fat dairy products such as butter;
hydrogenated vegetable oils such as margarine and other oils that are solid at room temperature;
commercial deep fried foods, tropical oils such as coconut and palm oils.