What Food Is a Lipid?

Oils

Oils enhance the texture and flavor of salad dressings, baked goods and many prepared foods. They also keep foods from sticking to pans and grills. However, the nutritional values of different oils vary. Plant-derived oils, such as olive, canola and walnut, provide mainly unsaturated lipids -- fats that promote heart health, according to the Cleveland Clinic. Flaxseed and walnut oils also supply omega-3 fatty acids -- essential lipids that play an important role in brain function. Wheat germ oil is a top source of vitamin E -- a potent antioxidant.

Hydrogenated Vegetable Oils

The Mayo Clinic calls trans-fats a "double whammy" against heart health. Hydrogenated vegetable oils are major sources of trans-fats -- lipids that can increase your LDL, or "bad," cholesterol and lower your HDL, or "good," cholesterol. The American Heart Association recommends limiting trans-fats to no more than 1 percent of your daily calories. For someone with a 2,000 calories-per-day diet, this is equal to a max of 20 calories or 2 grams. Avoid processed foods that list hydrogenated vegetable oils as an ingredient. Sources that are particularly high in trans-fat include hard margarine, shortening, fast food and commercially prepared pie crust, pizza dough, cookies, frosting and biscuits.

Meats, Seafood and Dairy Products

Meats, seafood and dairy products contain saturated fats. The AHA recommends limiting saturated fat to 7 percent or less of your total daily calories. This is equal to 140 calories or 16 grams if you eat 2,000 calories per day. To stay within these limits, choose primarily lean protein sources, such as fish, extra-lean ground beef, skinless white-meat poultry and low-fat yogurt. Plant protein sources, such as beans and lentils, are naturally free of saturated fat. Salmon, halibut and other oily fish provide valuable amounts of omega-3 fatty acids. Unlike saturated fats, omega-3s minimize inflammation.

Nuts, Seeds and Avocados

Like plant-derived oils, nuts, seeds and avocados provide heart-healthy unsaturated lipids. People who eat nuts routinely are less likely to have heart attacks or die from heart disease than people who don't usually eat them, says the Harvard School of Public Health. The healthy lipids in nuts, seeds and avocados can also help improve your LDL and HDL cholesterol levels. Swapping out saturated lipid sources, such as butter and high-fat cheese, with mixed nuts, natural trail mix and avocado slices, for example, can help keep your unhealthy fat intake in check. For omega-3s, add walnuts or ground flaxseeds to smoothies, baked goods or cereals. Avocados are fiber-rich alternatives to mayonnaise and other fatty sandwich toppings.