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Save this chart and use it as an easy reference for what kinds of fats to incorporate in your meals! At the top are the healthiest fats and move towards the bottom as it lists less healthy fats.
One fat to always avoid no matter what are trans fats. These are man made fats that our bodies do not know how to break down therefore making us gain weight. One big culprit of trans fat is margarine so for a healthier alternative switch to unsalted butter! As well when checking nutrition labels keep an eye out for oils that start with hydrogenated since those are trans fats and don't have to be listed on the package as long as the serving size has less than .5 grams of trans fat.
Olive oil is full of healthy fats as well as antioxidants. This is a great fat to pour over salads with some vinigrette or lemon juice. However it has the possibility of turning into trans fats (evil fats) if they are heated too high or reheated too much so to be on the safe side I recommend cooking with coconut oil instead!
