Although you need some fat in the food you eat, it is wise to choose sensibly. Some kinds of fats, especially saturated fats and trans fats, may increase your risk of heart disease by raising blood cholesterol.
Saturated fats are "hard" fats. They include high-fat dairy products (cheese, whole milk, cream, and butter), fatty meats, lard, palm oil, and coconut oil. Trans fats (also called partially hydrogenated fats) are found in stick margarine and shortening. Trans fats are often used in snack foods, crackers, and bakery products.
Oils are fats that are liquid at room temperature. Oils are unsaturated, and do not raise blood cholesterol. They occur in vegetable oils, nuts, olives, avocados, and fatty fish like salmon. Some unsaturated fats such as olive oil and fatty acids from fish may help prevent heart disease.
Learn more about fats and oils.
That's all for Oils. Let's move on to Discretionary Calories.