Saturated fat raises blood cholesterol, so it is not good if taken in excess. Aim should be for a diet that has 5−6% or less of calories from saturated fats. Meat fat, coconut oil, palm oil are some examples of food sources that contain saturated fats.
Trans fat also tends to raise blood cholesterol. It is found naturally in milk and beef. It also comes from adding hydrogen to vegetable oils. It’s used in commercial baked goods and for cooking in many restaurants and fast-food chains. Trans fat in your diet can be reduced by avoiding foods with “hydrogenated oils” in the ingredients list.
Polyunsaturated fats are found in vegetable oils and fish oils. These can improve blood cholesterol when eaten as part of a healthy diet and used to replace saturated or trans fats.
Monounsaturated fats also help improve blood cholesterol levels as part of a heathy diet. They are found in olive, canola, peanut, sunflower and safflower oils.