The key fats in a healthy diet are monounsaturated fats and polyunsaturated fats. These are the fats found in the Mediterranean diet, as shown in the Healthy Eating Plate, designed by top nutritionists at the prestigious Harvard Medical School, who lead the world in this field.
The important thing is to avoid those which are not. Take note:
Palm oil and coconut oil are rich in saturated fats. You’ll find them on the list of ingredients on many products, since these fats are solid at room temperature, they are very popular with the food industry.
Since butter and cream are also rich in saturated fats, they should be consumed only occasionally and in moderation.
Hydrogenated fats and partially hydrogenated fats have had hydrogen atoms added to make them liquid rather than solid at room temperature, which makes them easier to handle and ideal for adding to certain products. Although the harder hydrogenated fats are of less interest to the food industry, the softer partially hydrogenated fats are commonly found in everyday foods and give rise to trans fats.
Animal origin fats
Lard, bacon and pork belly are rich in saturated fats. The WHO recommends limiting consumption of saturated fats to 10% of your diet.