# Different Types of Fat

*Archive · Nutrition.* An archived page from the former Health Check nutrition program site. Kept because other sites still link here. Not part of HealthCheck.org's imaging services.

There are four main types of fats that make up the fat in food:

**Healthy fats (unsaturates):**

- Monounsaturated fats/Monounsaturates
- Polyunsaturated fats/Polyunsaturates
  - Omega-3 fat
  - Omega-6 fat

**Unhealthy fats:**

- Saturated fats
- Trans fats

The different fats behave differently in our bodies, and the impact does vary on our risk for certain diseases.

<table class="tnum">
<tr>
<td colspan="2"><strong>Healthy Fats</strong></td>
</tr>
<tr>
<td><strong>Type of Fat</strong></td>
<td><strong>Major Food Sources</strong></td>
</tr>
<tr>
<td>Monounsaturated Fat / Monounsaturates</td>
<td>Olive, canola and peanut oils, avocados, non-hydrogenated margarines, nuts and seeds</td>
</tr>
<tr>
<td>Polyunsaturated Fat / Polyunsaturates<br>Omega-6 Fat<br>Omega 3 Fat</td>
<td>Safflower, sesame, sunflower and corn oils, non-hydrogenated margarines, nuts and seeds<br>Fattier fish, canola and soybean oils, flax seed, omega-3 eggs, walnuts</td>
</tr>
<tr>
<td colspan="2"><strong>Unhealthy Fats</strong></td>
</tr>
<tr>
<td><strong>Type of Fat</strong></td>
<td><strong>Major Food Sources</strong></td>
</tr>
<tr>
<td>Saturated Fat / Saturates<br>Trans Fats</td>
<td>In many prepared foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard, coconut oil, palm oil, palm kernel oil and cocoa butter<br>In all foods made with shortening or partially hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods</td>
</tr>
</table>

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