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Not all fats are bad, in fact fats taken in proportion is good for you. There are many kinds and confusing...here is a cheat code for next time you go for shopping.
Saturated Fats: If a fat is solid at room temperature (most likely). There is new research that stated that if taken in proportion, it saturated fats are metabolized by your body faster than other fats.
-->1 tbsp coconut oil, 8 oz 2% milk, 1 tbsp salted butter
Polyunsaturated Fatty Acids (PUFAs): often plant based foods. Mostly liquid like oils. Can help reduce risk for type 2 diabetes and heart disease by improving cholesterol.
-->1 tbsp safflower oil, corn, sunflower, soy, cottonseed, peanut, 1 oz sunflower seeds
Monounsaturated Fatty Acids (MUFAs): Can help improve cholesterol levels. MUFAs may steady blood sugar.
-->1/4 avocado, 10 green olives, 1 tbsp peanut butter
Omega-3 Fatty Acids: May protect against cardiovascular disease.
--> 3 oz cooked salmon, 1 can sardines in oil, 1 oz walnuts
Omega-6 Fatty Acids: May help decrease coronary disease.
--> 1 tbsp margarine, 2 tbsp Caesar salad dressing, 1 tbsp almond butter.
This is just a helpful guide but you can do more research and find helpful guide to follow healthy lifestyle.
*picture is from google images