Avocados

Avocados
Fat profile: 75 percent monounsaturated, 16 percent saturated
Pros: Good source of vitamin E, protein, fiber, folate and other nutrients
Cons: High in calories
Best version: Any (Alex Garcia/Chicago Tribune)

By Monica Eng, Tribune Newspapers

October 26, 2011
What they do: Improve blood cholesterol levels among other health benefits.
The debate: Their effects when substituted for saturated fats are still being studied.
Daily recommendation: 10 to 25 percent of calories

Saturated fats
Sources: Meat, and whole milk dairy as well as coconuts and palm oil
What they do: Raise bad cholesterol levels but also good cholesterol.
The debate: Reductions in saturated fats have not produced better cardiovascular health but have coincided with a rise in obesity. Since many have swapped saturated fats for refined carbohydrates, experts are debating the wisdom of continued reduction recommendations.
Daily recommendations: 10 percent of calories or less

Trans fats
Sources: This plant oil injected with hydrogen is found in stick margarine, some shortening and some processed snacks.
What they do: Lower good cholesterol levels while raising bad.
The debate: None
Daily recommendation: None

Foods to consider

1. Eggs
Fat profile: Contain about 5 grams of fat each, of which only about 1.5 grams is saturated.
Pros: Full of protein and other important nutrients.
Cons: Those with cholesterol issues may want to avoid dietary cholesterol found in eggs.
Best version to eat: Pastured chicken eggs contain higher levels of omega-3 than those from indoor chickens.

2. Lard