Saturated fats are solid at room temperature and found mainly in high-fat meats, full-fat milk, butter, cream and cheeses. Saturated fats raise your blood cholesterol and risk for heart disease.

Trans fats increase your LDL (bad) cholesterol and raise your LDL (good) cholesterol. They are created during a process which turns liquids into solids. Always check for "partially hydrogenated oils" on the ingredients list to avoid trans fat.

Polyunsaturated fats contain essential fats that your body can't produce itself, known as omega-3s and omega-6s. Look for polyunsaturated fat in soybean oil, corn oil, safflower oil and fatty fish.

Monounsaturated fats are generally found in olive oil, canola oil, avocados, peanut butter, nuts and seeds. They can help improve your blood cholesterol, having a positive effect on your overall health, if eaten in place of saturated and trans fats. By using Carapelli olive oil in place of the five ingredients in the chart at the right, you can increase your monounsaturated fat intake, and decrease saturated and trans fat.