Fat is made up of glycerol and fatty acids. Two types of fats are commonly found in food.

Unsaturated fat

Unsaturated fat can be subdivided into mono-unsaturated and poly-unsaturated fats. Mono-unsaturated fat helps to reduce the level of harmful cholesterol in the blood stream and prevents blockage of the arteries. For this reason, mono-unsaturated fats are very beneficial to your health. Poly-unsaturated fats contain linoleic acid and linolenic acid, both of which are essential fatty acids required by our body. These kinds of fatty acids are not produced by our body, and can only be absorbed through the consumption of food. They facilitate blood flow, maintain normal blood pressure, and strengthen the immune system. Suitable amounts of poly-unsaturated fats can reduce levels of both harmful and beneficial cholesterol in the blood.

Unsaturated fat is liquid at room temperature. They are usually found in plant oil such as olive oil, peanut oil, corn oil, and canola oil, as well as in seeds such as watermelon seeds and pine seeds, and nuts such as walnuts and cashews.

Saturated fats

It increases clotting activity in the blood stream and thus developing arterial thickening, which leads to strokes, heart attack and other forms of damage. Saturated fat stimulates the production of cholesterol by our liver. Therefore excessive levels of saturated fats cause an increase in a harmful type of cholesterol that impedes blood flow, and causes more damage to your health than direct consumption of cholesterol.

Saturated fat is solid at room temperature. The hydrogenation process used in making margarine results in a saturated fat. Saturated fats are usually found in animal fats such as meat, butter, lard, cream, and egg yolks. There are also some plant-based saturated fat, such as coconut oil and palm oil.

Source: Central Health Unit, Department of Health, Hong Kong Special Administrative Region Of the People’s Republic of China.