These good fats are found in olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts and chicken fat.

Polyunsaturated (good fats) -- Omega 3 and Omega 6
Polyunsaturated fats are said to reduce triglycerides, inflammation and tumor growth. They also help to improve immune function and help protect against sudden death from heart disease.

Omega 3 fats are found in canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines and herring.

Omega 6 is found in safflower oil, sunflower oil, sesame oil, nuts, beans and soft margarine.

Saturated (bad fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact, they are twice as potent at raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet, but one way to reduce them is to choose fat-free milk and other fat-free or low-fat dairy products.

Saturated fats can be found in foods such as meats, whole milk, cheese, palm oil and coconut oil.

Trans fats (bad fats)
Trans fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke. Trans fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils and vegetable oils that have been subjected to heat damage during cooking.