Short answer: Saturated fats and trans fats are the types most consistently linked to negative effects on heart health. Details

• Saturated fats: Consuming high amounts of saturated fats can raise LDL cholesterol, which is associated with increased risk of heart disease. Moderation is advised, and replacing some saturated fats with unsaturated fats (like olive oil, nuts, and fatty fish) is generally recommended.

• Trans fats: Industrially produced trans fats (partially hydrogenated oils) raise LDL and lower HDL, promote inflammation, and are strongly linked to higher risk of heart disease and stroke. Many guidelines advocate minimizing or eliminating trans fats from the diet.

• Other fats to consider: Unsaturated fats (monounsaturated and polyunsaturated) are typically heart-protective when used in place of saturated or trans fats. Focus on sources like fish, olive oil, avocados, nuts, seeds, and high-fiber, plant-based fats.

Practical tips

• Limit: fatty cuts of red meat, full-fat dairy, fried foods, baked goods made with shortening or margarine high in trans fats.

• Choose instead: fatty fish (salmon, mackerel), olive or canola oil, nuts and seeds, avocados.

• Check labels: watch for “partially hydrogenated” oils, a marker of trans fats, and aim for foods with zero trans fat per serving.

If you'd like, I can tailor these recommendations to your typical diet or provide a simple meal plan focusing on heart-healthy fat sources.