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It should be no surprise that not all fats are created equal. For many years, doctors and nutritionists have known that fats derived from animals and plants differ tremendously in their properties. However, newer advances in nutrition science have refined this knowledge to very high level of detail. We now know more about the health effects of various types of fats than ever before.

The recent fads involving the severe restriction of fats can be somewhat short sighted. Certain types of fat are necessary for proper cellular and hormonal function. Fat-related hormonal substances called eicosanoids help regulate blood pressure, heart rate and help in the transport of fat soluble vitamins. These help in the maintenance of healthy hair and skin, in body insulation and in satiety or fullness after eating.

Unfortunately, the wrong types of fat in high quantities can be harmful. Some types of fats, specifically saturated or trans fats, can increase cholesterol and risk of cardiovascular disease.

The best types of fats to include in your diet are unsaturated fats. Studies have shown that eating unsaturated fats can actually lower your risk of heart attack and stroke. They can also reduce fatty deposits and plaque formation in arteries, a process known as atherosclerosis.

The healthiest fats are monounsaturated, polyunsaturated fats and omega-3 fatty acids. Monounsaturated fats will remain liquid at room temperature but may solidify in the refrigerator. Olive, peanut, canola oils as well as avocados and most nuts fit into this category.

Polyunsaturated fats are liquid both at room temperature and in the refrigerator. Examples of polyunsaturates are corn, sunflower, soy and cottonseed oils. Very beneficial fats relating to cardiovascular health are the omega-3 fatty acids. They are found in cold water fish such as salmon, herring and mackerel. Some amounts of these substances are found in soybean, flaxseed and canola oil.

Compared to the monounsaturated, polyunsaturated, and omega-3 fatty acids, the saturated fats and trans fats are much less healthy. These fats can increase your risk of heart disease by increasing LDL, or "bad" cholesterol. Even though dietary cholesterol is not technically a fat, it is found in foods from animal sources and can increase cholesterol but, ironically, not as much as the trans and saturated fats do.

Saturated fats are solid at room temperature. They are most often found in butter, whole milk, red meat and poultry. Palm, coconut and tropical oils

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