There are two forms of fats or tryglycerides that are consumed in most individual diets. They are saturated and unsaturated. The unsaturated category can be further categorized as mono and poly.
What determines whether they are saturated or unsaturated is whether the carbon chains that are attached to the glycerol are fully loaded with hydrogen atoms.
They are considered:
saturated if:
• The carbon chain is fully loaded with hydrogen atoms.
monounsaturated If:
• The carbon chain has one (mono)double bond.
polyunsaturated if:
• The carbon chain has many (poly) double bonds.
The degree of unsaturation affects health. The more unsaturated ones tend to lower blood cholesterol while the more saturated ones will tend to raise blood cholesterol. However, this notion that all are bad is incorrect. Your body needs some in certain amounts.
A high saturated fat diet is a dietary factor most implicated in raising blood cholesterol. More recent research has differentiated between the different types. For example, it is now commonly accepted that Medium Chain Triglycerides (such as those found in coconut oil) as opposed to Long Chain Triglycerides (found in butter) are actually beneficial for health and help to maintain a healthy body weight. So, don’t count saturated fat out all together. Your body still needs this important nutrient.
On the other hand, evidence seems to indicate monounsaturates and polyunsaturates tend to lower blood cholesterol. Generally speaking, vegetable and fish oil are rich in polyunsaturates, olive and canola oils are rich in monounsaturates and the animal sources, generally, are more saturated. Also, the more unsaturated the more liquid-like it is. So avoid fatty foods that are solid, like butter. (If it is solid at room temperature it is most likely saturated.) Generally speaking, one should focus on consuming a majority of monounsaturates.
To understand this topic more in depth you may want to read about omega-3, omega-6 and omega-9.
Trans-fatty acids should be avoided completely. These are synthetic, usually hydrogenated oils, that are used in the food industry to increase profit at the expense of your health.
Margarine is a common food with high amounts of hydrogenated oils that should be avoided completely. Read your food labels, this way you can find out exactly whats in the food you eat. If you avoid fatty foods and do regular exercise, then you should be just fine.
Note: Dietary Fats are required for the production of available (unbound) Testosterone. Researchers have determined that they should comprise 25% to 30% of total calorie intake in order to maintain optimal Testosterone production.