Eating more unsaturated fat than saturated and trans fats can reduce your risk of heart disease and improve “good” (HDL) cholesterol levels. Processed meats including bologna, sausages, hot … Most dietary recommendations suggest that, of the daily intake of fat, a higher proportion should be from unsaturated fats, as they are thought to promote good cholesterol and help prevent cardiovascular disease, whereas an overabundance of saturated fats is thought to promote bad cholesterol. Dairy products including cheese, butter, and milk. Butter and full-fat dairy products like whole milk are also high in saturated fat. The human body needs both saturated fats and unsaturated fats to remain healthy. Saturated fats can be found in a variety of foods, including: Animal meat including beef, poultry, pork. Replace foods high in saturated and trans fat such as butter, whole milk, and baked goods with foods higher in unsaturated fat found in plants and fish, such as vegetable oils, avocado, and tuna fish. Certain plant oils such as palm kernel or coconut oil. There are good fats and bad fats or known as HDL and LDL or saturated and unsaturated fats. According to the American Heart Association, about 25% of the total calorie intake in a day should consist of fat, specifically good fats. Saturated fatty acids are the simplest form of fats that are unbranched linear chains of CH 2 groups linked together by carbon-carbon single bonds with a terminal carboxylic acid.. The higher the fat content in milk, the more saturated fat it contains. Saturated fat becomes solid at room temperature— for example, beloved bacon grease as it cools down. The term ‘saturated’ is used to indicate that the maximum number of hydrogen atoms are bonded to each carbon atom in a molecule of fat. Studies have linked saturated fat to high cholesterol and risk of heart disease. Saturated And Unsaturated Fats Examples. Saturated and unsaturated fats are present in many of the foods we eat. Understanding the differences between the two types, which foods are the main sources, and the potential impact of these fats on health can help you make better choices as you cook and shop.