Fats are easy enough to find, healthy fats on the other hand...

Fats in food are mostly triglycerides (three fatty acids attached to a glycerol backbone). We classify them based on their chemical structure and health effects:

Saturated fats — No double bonds between carbon atoms; usually solid at room temperature (e.g., butter, lard, coconut oil, fatty meats, cheese).

Unsaturated fats — Have at least one double bond; usually liquid at room temperature.

Monounsaturated fats (one double bond): Olive oil, avocados, nuts (almonds, peanuts), canola oil. Generally heart-healthy; help lower LDL while maintaining HDL ("good") cholesterol.

Polyunsaturated fats (multiple double bonds): omega-3s (salmon, flaxseeds, walnuts)
ALA (alpha-linolenic acid): The plant-based form (18 carbons). Your body can convert small amounts (~5-10% efficiency, often less in men) to the longer-chain forms below, but conversion is limited.
EPA (eicosapentaenoic acid): 20-carbon marine form. Key for reducing inflammation via eicosanoids; may help with depression symptoms, heart health (e.g., lowering triglycerides), and mood.
DHA (docosahexaenoic acid): 22-carbon marine form. Major structural component of the brain (makes up ~8% of brain weight) and retina; vital for brain development/function, eye health, and cognitive support (especially important in pregnancy/infants).
Ratio 1/1 up to 4/1 O6/O3
omega-6s (corn oil, sunflower oil, soybean oil). Essential fats (body can't make them); support brain health, reduce inflammation.

Trans fats — Unsaturated fats artificially processed (partially hydrogenated oils) or in small natural amounts; raise LDL, lower HDL, and increase heart disease/inflammation risk. Best avoided (found in some processed foods, though largely phased out).