Dr. Regis Fernandes, a Mayo Clinic cardiologist, says fats that raise your bad cholesterol levels and increase your risk for heart disease are the ones to avoid.

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"Saturated fat is a type of fat that solidifies in room temperature," says Dr. Fernandes.

Coconut oil is an example, so is palm oil.

"Saturated fat consumption is directly related to cholesterol levels in the blood," he says. "The higher the saturated fat intake, the higher will be the cholesterol level in the blood."

"There are two types of unsaturated fats that are considered healthy fats. We have the polyunsaturated fats, and you have the monounsaturated fats. And those two types of fats are considered the good fats because they do not raise the LDL cholesterol," says Dr. Fernandes.

LDL is low-density lipoprotein. That's the bad cholesterol. The opposite is high-density lipoprotein.

"HDL is considered a good cholesterol because it's measuring the amount of cholesterol that is removed from your arteries back to the liver," Dr. Fernandes says.

You'll find these good fats in olive oil, avocado oil, and soybean and vegetable oil.

Try these tips to reduce unhealthy fats in your diet

• Use oil instead of butter. For example, saute with olive oil instead of butter, and use canola oil when baking.
• Eat fish rich in omega-3 fatty acids, such as salmon, instead of meat at least twice a week.
• Choose lean meat and skinless poultry. Trim visible fat from meat. Remove fat and skin from poultry.
• Limit processed foods, which often contain saturated fat. Instead reach for whole fruits and vegetables when you're hungry.

Related posts:

• Mayo Clinic Minute: What you need to know about cholesterol.
• Mayo Clinic Minute: Should older people take statins?
• Mayo Clinic Minute: How is peripheral artery disease diagnosed?

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Coconut oil – perfect, poison or somewhere in between?

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“Coffee can be a very rich source of antioxidants in many people’s diets," says Zeratsky. She says a little cream in your cup can add flavor and satisfying creaminess but the bulletproof coffee trend has some holes in it.

“When you add things like butter and coconut oil to your coffee, you’re adding a significant amount of saturated fat and a significant amount of calories.”

Therein lies the problem. A tablespoon or two of butter and coconut oil can instantly take that cup of coffee from 0 calories up to almost 500 calories.

"We worry that those extra calories and the imbalance it might be creating in your diet might not work for you and your long-term health," says Zeratsky.

It’s not just the calories. Butter and coconut oil are primarily a saturated type of fat.

"It is known to raise our cholesterol, thus increasing our risk of heart disease and potentially other cardiovascular-related problems."

Zeratsky offers this advice: "If you want to drink your coffee, that’s great because we know there’s some good antioxidants in there. And it might help you get going with your day. But balance it out with some fruit and maybe a little bit of protein."

Related post:

Mayo Clinic Minute: Why the keto diet is more hype than help for most people

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"Some people say it's the best thing since sliced bread. Other people say it's poison," says Dr. Donald Hensrud, a nutrition expert and author of The Mayo Clinic Diet Book. "The truth is somewhere in between."

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Dr. Hensrud says coconut oil probably isn't the cure-all its supporters claim it is.

"The bottom line is that coconut oil is still a saturated fat," he says. "It still raises cholesterol a little bit and [is] probably best avoided in large quantities."

But Dr. Hensrud says it's also probably not the poison some of its detractors claim it is either.

The bottom line: Moderation is key.

"I'd say the less, the better," Dr. Hensrud says. "On the other hand, if you eat a small amount occasionally, it probably isn't going to have a big negative effect on health. But for people who are consuming it to try and improve their health, I'd say that probably isn't a good idea."

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Watch: The Mayo Clinic Minute

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Is coconut oil healthy?

“Good for your skin, not good in your body.”

Cardiologist Dr. Stephen Kopecky says coconut oil is not good for your heart health, because it raises bad cholesterol.

“Forty years ago, a study was done looking at butter, lard, beef suet or coconut oil. Which one raised your bad cholesterol the most? And guess what? It was the coconut oil.”

How can a plant be worse for you than animal fat?

“We know that the coconut oil is a very saturated fat. Even though it does grow from the ground, and nothing that grows from the ground has cholesterol in it. It is a saturated fat that turns into cholesterol.”

Dr. Kopecky says coconut water is OK, and so are occasional flakes on salads or treats. But avoid coconut oil.

“Don’t eat it. It really does raise your bad cholesterol.”

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Coconut oil isn't heart healthy, according to the American Heart Association.

Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program, says, "While there is little data on the direct effects of coconut oil on cardiovascular disease, the AHA advised against using coconut oil because it raises low-density lipoprotein, or LDL cholesterol."

Dr. Hensrud says the American Heart Association reviewed evidence on different dietary fats and cardiovascular disease, and the comprehensive review concluded that, while coconut oil does not raise LDL cholesterol, often termed "bad" cholesterol, as much as long-chain saturated fats, it does raise LDL cholesterol. This increase in LDL cholesterol, increases the risk of heart disease.

"To say that saturated fat or coconut oil is healthy, and we should be eating more coconut oil and foods that contain saturated fat, such as butter and red meat for health reasons, is not correct,” says Dr. Hensrud. "Nutrition is an area in which there is sometimes confusion or controversy, and the health effects of saturated fat and coconuts are two examples."

Dr. Hensrud says, "Current data shows replacing saturated fats with unsaturated fats will lower LDL cholesterol, and therefore the risk of heart disease.”

“To say that saturated fat or coconut oil is healthy, and we should be eating more coconut oil and foods that contain saturated fat, such as butter and red meat for health reasons, is not correct.” — Dr. Donald Hensrud

In her article, "Can coconut oil help me lose weight?", Mayo Clinic dietitian Katherine Zeratsky says, "Coconut oil has more saturated fat than lard does. Consuming too much will give you extra calories — and that can signal to your body that it's time to store more fat. Even if the stored fat doesn't come directly from the coconut oil, high doses of coconut oil could still indirectly contribute to the very [weight-loss] problem you are trying to address."

Dr. Hensrud adds, "We all eat, and we all have our own views – and biases - on what is best to eat.  What’s important is to determine objective information from well-done studies, and use that information to give people the best advice on what’s healthiest to eat."

Learn more about dietary fats and which to choose.

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Myth or Matter-of-Fact: The MIND diet combines the best of two diets that help improve brain power.

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Myth or Matter-of-Fact: The MIND diet combines the best of two diets that help improve brain power.

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