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What fats and oils should I eat most often?

Most often you should eat:
  • Margarine that is “trans fat free"
  • Monounsaturated oils: peanut, olive, or canola oil
  • Polyunsaturated oils: safflower, sunflower, soybean, or corn oil
Occasionally you may eat:
  • Margarine that is not “trans fat free” (still look for liquid)
vegetable oil as the first fat ingredient)

Avoid or eat sparingly:
  • Cottonseed, palm, or coconut oil
  • Regular mayonnaise
  • Lard or solid shortening
  • Butter

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.