Not all fat is bad, some fats assist with health and should be used in your diet, You need to know what to look for and what to have on stock.  Different oils should be used for salad dressings versus cooking.

Butter or margarine?  What type of fat is best?  We do need fat in our diets, but optimal balance of fats are important for health, and the right fats in the right amount can improve your new lifestyle.

Trans fat is unhealthy and illegal in some countries. (Not USA, but some states have outlawed trans fat) It is found in vegetable oil that has hydrogen added to it putting the hydrogen in a trans configuration or opposite sides of the carbon chain.

Something as simple as where the hydrogen sits can cause cancer, and that is what this fat can do.  Trans fats are found in nutrition bars, peanut butter and just about all food that is processed. A hydrogenated or partially hydrogenated vegetable oil in the ingredient label means trans fat is probably present, and I would seriously consider the consequences.

Saturated fat can be divided into long chain, medium chain and short chain fats, so there are 3 different types  Long chain fat is found in meat and milk products and are not recommended.  Medium chain fats, especially tropical oils like coconut oil, are one of the healthiest fats you can consume.  Try to find organic and unrefined tropical oils with MCT.

Short chain fats like butter is healthy, but must be eaten in moderation.

Polyunsaturated fats (Omega 6 fatty acids) are not healthy because they cause increase in Prostaglandins 2 (PGE2), which will cause inflammation, and that will promote degenerative disease, cardiovascular disease, and cancer.  Sunflower, safflower, sesame and palm kernal oil are Omega 6 oils.

Another polyunsaturated fat is Omega 3 fatty acids They are anti inflammatory and are good for reducing cholesterol, blood pressure, blood sugar, assists with weight loss and increases the immune system.  Found in fish, hemp, flax and walnut oil.  Due to the high mercury level in some fish, you always want to look for supplements that are molecular distilled or purified.

Monounsaturated fat, or Oleic Acid (Omega 9 ) is a healthy fat.  It is found in olive oil, avocados and almonds.  It increases HDL cholesterol (good cholesterol), and lowers LDL (bad cholesterol).

If you heat a unsaturated oil, it will oxidize (something you don’t want).

Butter in small amounts or Olive oil are good choices when cooking.

Omega 3 fatty acids are great when making salad dressings, but use it right away, keep refrigerated and store in a dark container with the lid on.