There's also a fourth category that falls somewhere in-between "good" and "bad" fats – we eat saturated fats almost every day. Saturated fats include whole milk, red meat, cheese and commercially prepared baked products. While there is no evidence that a diet rich in saturated fats leads to increased risk of heart disease, it has been proven that replacing saturated fats with polyunsaturated fats or high-fiber carbs can actually reduce the risk of heart disease.

However, not all saturated fats are equal. Such sources of saturated fat as whole milk, salmon, coconut oil or grass-fed beef are much healthier options than pizza, French fries, salami, ham or hot-dogs. Try to replace unhealthy products rich in saturated fats with healthier options or at least cut down on these foods.