Table 3.

Types and sources of fats and their effect on serum lipids [[1], [2], [3], [4]].

1. Monounsaturated fat (omega-9) may lower LDL-C and ASCVD risk. • Extra virgin olive oil, canola oil, peanut oil • Avocados, olives (very high in sodium) • Unsalted nuts: almonds, peanuts, pecans, pistachios, hazelnuts

2. Polyunsaturated fat (omega- 6 and plant omega 3): help lower LDL-C when they replace saturated fat. • Omega 6 Linoleic acid: Corn oil, safflower oil, sunflower oil, soybean oil, sunflower seeds. • Omega 3 Alpha-linolenic acid: Flax seed oil, canola oil, soy bean oil, English walnuts, edamame, hemp seeds, chia seeds, flax seeds and fenugreek seeds.

3. Saturated fats raise LDL-C. Saturated fats should be avoided or eaten in small amounts. Saturated fats are solid at room temperature. • Fatty cuts of lamb, pork, beef, poultry with skin, beef fat, lard, bacon, sausage, hotdogs. • Whole milk & whole milk products: butter, ghee, cheese, cream, ice-cream, yogurt made from whole milk. • Palm oil, palm kernel oil and coconut oil and coconut cream

4. Trans fats: raise LDL-C and CVD risk and should be avoided if they are labeled as partially hydrogenated fats. • Baked goods: pastries, cakes, donuts, cookies. • Fried foods: French fries, fried chicken, onion rings and deep-fried snacks cooked in re-used oil. • Stick margarine, shortening • Butter, meat, cheese and dairy products