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Type of Fat
Recommended Amounts
Food Sources
Saturated
No more than 5 to 7% of total calories
Meats and processed meats
Nonskim dairy products, such as whole milk, cheese, and butter
Artificially hydrogenated vegetable oils
Coconut oil
Polyunsaturated
Replace saturated fat with polyunsaturated and monounsaturated fat
Some vegetable oils, such as soybean oil and corn oil
Fatty fish, such as salmon, mackerel, herring, and trout
Some nuts and seeds, such as walnuts and sunflower seeds
Monounsaturated
Replace saturated fats with polyunsaturated and monounsaturated fat
Canola oil
Safflower oil
Olive oil
Nuts
Avocado
Cholesterol
Decrease intake of foods high in saturated fat and cholesterol
Egg yolks
Organ meats, such as liver
Meat
Poultry
Nonskim dairy products
