Fat comes in many forms, including:
Unsaturated: Liquid at room temperature and generally considered heart healthy. Found in plants like nuts, seeds, vegetable oils, and seafood.
Saturated: Solid at room temperature and found in animal foods, like meat and butter, as well as coconut and palm oil. Often deemed unhealthy for your heart, but research is equivocal. “Some sources are actually good for us,” says Brianna Elliott, RD, a nutritionist based in St. Paul, Minn.
Trans: Liquid fats made solid through a process called hydrogenation. Found in fried foods, baked goods, and processed snack foods. These heart-health wreckers were banned from the food supply in 2015. They'll be gone by 2018.
“What really matters is where the source of fat is coming from. The fats found in processed junk foods and store-bought baked goods aren't so good for us, while fat from more natural foods like avocados, grass-fed beef, and olives can be beneficial” says Elliott.