About FATS.

Good fats namely monounsaturated and polyunsaturated sources are olive oil,avocados and oily fish.
Bad fats are saturated and trans.
Polyunsaturated fats;
Sources; corn,soyabean and flaxseed oils as well as walnuts,flaxseed and fish.Best source of omega-3 polyunsaturated are oily fish;plant source offer smaller levels.
What they do?lower cholestrol levels and reduce inflammation among other benefits.
Daily recommendation; 8-10% of calories.

Monounsaturated fats;
Sources; Peanuts,canola,olive oil,avocados,almonds,hazelnuts.pecans and pumpkin seeds.
What they do?Improve blood cholestrol; levels among other benefits.
Daily recommendation; 10-25% of calories.
Saturated fats;

Sources; Meat and whole milk dairy as well as coconuts palm.
What they do; Raises bad cholestrol level but also good cholestrol.
Daily recommendation; 10% of calories or less.
Transfat;
Sources;this plant oil injected with hydrogen is found in stick margarines,some shortening and processed snacks.
Daily recommendation;None