With so many different types of fat to choose from, and so many conflicting reports, it is difficult to know which fats are healthiest and which fats to avoid. Here is a list of different types of fat, their benefits/harm to health, and the best forms to consume them. I have listed them from LEAST to MOST nutritious and beneficial to health.

Margarine/Vegetable Shortening

• Hydrogenated (liquid vegetable oil is treated to create a solid at room temperature) to increase shelf life, and enhance texture and ability to spread
• Increases cholesterol levels (lowers good cholesterol and raises bad cholesterol)
• Increases the risk of heart disease, cancer, and diabetes

Canola, Soybean, Safflower, Corn Oils

• Turn rancid when exposed to oxygen, which increase free radicals in the body
• Contain long-chain fatty acids, which are deposited in the arteries as cholesterol, and put more stress on the pancreas, liver, and digestive organs
• Increase the risk of cancer, weight gain, inflammation, and signs of aging
• High in omega 6 essential fatty acids

Butter

• High in fat-soluble vitamins A, D, E, K
• Rich in selenium (antioxidant)
• Butyric acid provides energy for the colon and has anti-cancer properties
• Lauric acid is anti-microbial
• Cholesterol is needed for brain and neurological development in children (use sparingly if you have high cholesterol levels; coconut oil is better)
• Organic is best

Olive Oil

• Extra-virgin, cold-pressed is less processed, therefore contains higher amounts of antioxidants
• Free radicals form when heated, therefore it should be eaten at room temperature (i.e. as salad dressing)
• If heating, add a small pinch of cayenne pepper to limit free radical production
• When eaten at room temperature, it is good for heart health, and lowers total cholesterol

Coconut Oil

• Lauric acid contains antiviral, antibacterial, and antifungal properties (strengthens our immune systems)
• Contains saturated fat, but no trans fat
• The saturated fat mainly consists of medium chained fatty acids, which are easily digested and provide immediate energy, rather than being stored as fat in our bodies
• Promotes weight loss and proper thyroid function by stimulating metabolism
• Stable when heated (does not create free radicals)
• Protects the cardiovascular system
• Topically, it helps to reduce the appearance of fine lines and wrinkles