Okay first lets talk HEALTHY FATS
Which to heat (saturated fats):
These are non-animal sources of fat, go for organic and unrefined forms when possible
These are animal fats. Try to go for pasture-raised/grass-fed & Organic sources when possible.
Schmaltz (chicken fat)
Full Fat Dairy
Eggs, Meat & Seafood
Which to use cold (unsaturated fats):
try to go for organic, extra virgin, cold-pressed forms
Olive Oil - best choice
Nut oils (walnut, pecan, macadamia, almond)
Whole Nuts & seeds (including nut butters & seed butters)
Flaxseed Oil (try to keep this limited)
UNHEALTHY FATS - STAY AWAY!
these are man-made aka not real food
Saturated (unhealthy) Fats:
Hydrogenated or partially hydrogenated oils
Man made trans-fats (things like "buttery spreads" example: Earth Balances, Benecol and I Can't Believe Its Not Butter)
Unsaturated (unhealthy) Fats:
highly processed and oxidized by either light, air or heat. It is never healthy to consume oxidized oils
Canola Oil (also known as Rapeseed oil)
Rice Bran Oil
For a really cool chart on Fats that you can print out and keep handy check out Balanced Bites Useful Guides
NOT REAL FOOD...