The second type of fat is mono-unsaturated. This is found primarily in nuts and vegetable oils, such as olive and canola oil. These fats are often referred to as "good" fats because studies have shown that they help reduce blood cholesterol levels and protect against heart disease. These suggested fats are all mono-unsaturated or polyunsaturated fats because of their benefits to health.

An example of mono-unsaturated fat is omega-3 fatty acids like present in Palmolein oil (ref: Soya Uses in Food System) . Omega-3 fatty acids have been shown to reduce blood cholesterol and triglyceride levels for improved cardiovascular health and decreased risk of heart disease, particularly arteriosclerosis. These omega-3 fatty acids are found in fish and other marine animals. Exactly how much we need to consume to receive the benefits is still unknown, but the American Heart Association suggests 2-3 meals containing fish a week. In addition to being an excellent source of omega-3 fatty acids, fish contains many other valuable nutrients and is much leaner than most other animal protein sources; it is also a great source of protein. But with for the vegetarians, soya oil is a good source of omega-3 fatty acids. (Click here to learn more)

Polyunsaturated fat contains an essential nutrient called oleic acid and comes from plants, such as sunflower and corns. Like mono-unsaturated fat, it also tends to reduce blood cholesterol levels and is considered a "good fat."

Hydrogenated fats are liquid oils that have been chemically altered to a semi-solid state. Margarine and vegetable shortening are prime examples. Hydrogenated fats tend to clog arteries, making them "bad" fats, like the saturated fats.