Fat Facts (Your guide to good and bad fat)
TYPE OF FAT FOOD SOURCES YOUR GOALS TOP STRATEGIES
Omega-3s
EPA and DPA

Alpha-linolenic acid (ALA) Fatty fish (salmon, white albacore tuna, anchovies, sardines, mackerel, rainbow trout, bluefish, caviar), canola oil, walnuts, walnut oil, flaxseed, flaxseed oil 0.5 g per day minimum of EPA and DPA; 1 g per day of ALA Eat fatty fish twice a week; use mayonnaise or salad dressings made from canola oil.
Mono-unsaturated fats Olive oil, olives, canola oil, avocados, peanuts, almonds, cashews, pecans, pistachios, peanut butter 15% or more of daily calories (minimum 30 g per day in an 1,800-calorie diet) Use salad dressings made from olive or canola oil.
Omega-6s Corn oil, soybean oil, cottonseed oil, safflower oil 6 g per day maximum Cook or bake with olive or canola oil.
Saturated fats Fatty cuts of meat, whole and 2% milk, whole cheese, butter, premium ice cream, poultry skin 7% or less of total daily calories Eat more all-veggie meals.
Trans fats Processed foods (cookies, crackers, snack cakes, frozen entrées, margarines), fried fast foods Eliminate if possible. Choose products with no partially hydrogenated oils in the ingredients list.

You can also visit:
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=health&category=cholesterol&conitem=091a99edbbbd201099edbbbd2010cfe793cd____#