A diet high in fat, particularly saturated and trans fats, raises your blood lipids, especially total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), triglyceride (TG) levels and apolipoprotein B (ApoB). Replace fats and oils rich in saturated fats with those that contain unsaturated fats to help lower TC, LDL-C and TG levels.

Replace saturated and trans fats with heart-healthy fats:
  GREAT CHOICES GOOD CHOICES **CHOOSE RARELY
Commonly used oils Non-hydrogenated vegetable oils (olive oil, canola oil, peanut oil, sesame oil, flaxseed oil, hemp seed oil)
Dressings, mayonnaise, and marinades made with above oils		 Non-hydrogenated vegetable oils (grapeseed oil, corn oil, safflower oil, sunflower oil, soybean oil, cottonseed oil)
Sunflower seeds
Dressings, mayonnaise, and marinades made with above oils		 Palm/palm kernel oil
Coconut oil
Lard, suet, beef tallow
Hydrogenated oils
Creamy salad dressings and marinades
Commonly used spreads Non-hydrogenated margarines (made with olive, canola, peanut, and sesame oils)
Guacamole/ avocado mash
Olive based spreads		 Non-hydrogenated margarines (made with grapeseed, corn, safflower, sunflower, soybean, or cottonseed oils) Butter/ghee
Cream cheese
Sour cream
Nuts and seeds All nuts and seeds
All natural nut and seed butters with no added sugar or sodium		 Nut or seed butters with added vegetable oils (e.g. cashew nut butter with safflower oil) Nut butters with added sodium and sugar
Chocolate based hazelnut butters
Other foods Olives
Avocados		 Chocolate or sugar coated nuts and seeds

**Choices in this column are high in saturated and trans fats which raise blood lipid levels (TC, LDL-C, TG, ApoB).

Types of fats in food, effects on blood lipid levels, and food sources:
TYPE OF FAT EFFECT FOOD SOURCE
Saturated fats ↑ LDL-C (bad cholesterol)
↑ HDL-C (good cholesterol)
  • Meat (fresh or processed), dark poultry meat (fresh or processed), poultry skin, high fat dairy products, egg yolk, butter, lard (beef tallow), hydrogenated oils (margarine, shortening).
  • Tropical oils (palm oil, palm kernel oil, coconut oil).
  • Bakery products (made with butter), potato chips, chocolate.
Trans fats ↑ LDL-C (bad cholesterol)
↓ HDL-C (good cholesterol)
  • As of 2018, trans fats are banned from the food supply in Canada.
  • Trans fats are produced when vegetable oils are processed into semi-solid fats that are richer in saturated and trans fats. Examples included vegetable oil shortening and hydrogenated margarines. These products are now banned from the food supply in Canada.
  • Small amounts of naturally occurring trans fats can be found in some foods such as dairy products, beef and lamb, and some oils.
Polyunsaturated fats ↓ LDL-C (bad cholesterol)
  • Grapeseed, corn, safflower, sunflower, soybean, and cottonseed oils. 
  • Sunflower seeds, wheat germ, non-hydrogenated margarines (made with these oils).
Omega-3 fats ↓ TG (fish sources only)
  • Fish: Fatty fish such as mackerel, sardines, salmon, herring, and trout, seafood, omega-3 eggs, wild game (grass fed). 
  • Oils: Canola, flax, hemp seed. 
  • Nuts and seeds: Walnuts, pumpkin seeds, ground or crushed flaxseed.
  • Soybean products, non-hydrogenated margarines (made with above oils).
Monounsaturated fats ↓ LDL-C (bad cholesterol)
  • Fish and seafood. 
  • Oils: Olive, canola, peanut, and sesame.
  • Nuts: Almonds, cashews, chestnuts, hazelnuts, macadamias, pecans, pistachios, and their butters. 
  • Olives, avocado, mayonnaise, sesame seeds, non-hydrogenated margarines (made with above oils).
Cholesterol ↑ LDL-C (bad cholesterol)
  • Cholesterol is ONLY in foods from animals (i.e. eggs, dairy products, meat, poultry, and fish and shellfish).
  • Plant foods such as fruits, vegetables, vegetable oils, grains, cereals, and nuts and seeds DO NOT contain cholesterol.