Saturated fat is a triglyceride molecule that contains only single carbon bonds. They can raise your blood cholesterol, which can lead to heart disease. Animal fats found in meat, poultry and whole-milk dairy products are all high in saturated fats. Monounsaturated fat is when one double carbon bond is present in the fatty acid molecule. Olive oil, peanut oil, sesame oil, canola oil and avocados are high in monounsaturated fat.

Unsaturated fats are derived from plants ? safflower and sunflower oils, olive and canola oils, and avocados. Saturated fats are derived from animal products ? butter, cheese, cream, and fatty meats. All fats are high in calories, so they must be limited. In particular, the saturated fats should be limited because of health concerns.

Saturated fats are in solid state at room temperature and therefore can be easily recognised. Saturated fats are abundant in animal fats such as butter and lard, as well as some vegetable oils such as coconut oil and palm oil. Both saturated fats and trans fats can increase the risk of heart disease by raising the level of LDL (??bad??) cholesterol, while trans fats will even lower the level of HDL (??good??) cholesterol. Thus, it is healthier to choose food low in both saturated and trans fats.

Also called Omega 9 or Oleic acid, monounsaturated fats have only one double-bond between carbon atoms. It makes them the most stable unsaturated fat when heated. This is the kind of fat that should be used when cooking.

Saturated" means "saturated of hydrogen atoms". Each carbon atom in this kind of fat molecule is linked to two hydrogen atoms. There's no double-bonds between carbon atoms as in unsaturated fats, and there is no room for new hydrogen atoms. This characteristic makes saturated fat solid at room temperature. It's a very stable molecule, so your body can do almost nothing with it except produce energy.

The scientific definition of an unsaturated fat is having one or more double bond(s) in the fatty acid chain. There are two types of unsaturated fatty acids: Monounsaturated fats have only one double bond in the fatty acid chain. The common fatty acid is known as oleic acid. Polyunsaturated fats have two or more double bonds in the fatty acid chain. Some common fatty acids are linoleic acid and linolenic acid, which are essential fatty acids.

Extensive research on trans fats (see 'What are trans fats?') has occurred in the past decade. Numerous studies have suggested that trans fat consumption elevates LDL cholesterol (the 'bad' cholesterol) 1,2,3,4,5 and decreases the ratio of HDL cholesterol (the 'good' cholesterol) to LDL cholesterol resulting in a less desirablecholesterol profile.6 In 1999, a meta-analysis of comparative effects of trans fats versus saturated fats on cholesterol was performed.

Monounsaturated fat from canola oil increases HDL (good) cholesterol; low HDL cholesterol is considered a risk factor for heart disease and stroke. Monounsaturated fat from Canola oil, does not increase LDL (bad) cholesterol High LDL (bad) cholesterol increases risk for heart attack and stroke, especially when HDL (good) cholesterol is low. Monounsaturated fats improve blood cholesterol in people with diabetes, who have more than double the risk of having a heart attack and stroke.

These fats are neither good nor bad; they should take up a large proportion of all the fats you eat for two reasons: to replace Omega 6, and to give you more calories and energy. Top

Trans fats are unsaturated fats. Trans fats are produced when hydrogen is added to oils to turn them from a liquid form into a semi-solid form. This process is called hydrogenation, and is used by food manufacturers to increase the shelf life and improve the texture of some food products.

Trans fatty acids or trans fats are formed when liquid vegetable oils go through a chemical process called hydrogenation. Hydrogenated vegetable fat is used by food processors because it is solid at room temperature and has a longer shelf life. Recent research indicates that consumption of trans fats from partially hydrogenated vegetable fats and oils can play a role in the development of heart disease, cancer, diabetes and other health-related issues.

Trans fats can be found in our products and they come from two sources. Some are naturally occurring and can be found in milk, butter and natural oils and fats, others are added as part of the production process. Although scientific opinion differs, we recognise that there is a consensus emerging that high levels of consumption of trans fats could be a health concern.

Where can I find out how much of each fat type different food contain ?: Another commonly asked question addressed here Top