All Fat Is Not Created Equal

All fat is not created equal. Brush up on your fat definitions to figure out what your body needs to stay healthy.

Limiting saturated fat, such as butter or animal fat, in your diet is a good idea; it reduces cholesterol and protects against heart disease. But the American Heart Association says you should replace some of the saturated fat with monounsaturated or polyunsaturated fat.

Olive and vegetable oil, peanuts and nuts are good sources of monounsaturated fat, and corn and soybean oil, nuts, seeds and fish are rich in polyunsaturated fat. Cutting fat and eating more grains, fruits, vegetables and other carbohydrates will lower LDL cholesterol, the so-called "bad" cholesterol, but it also reduces HDL, the good cholesterol.

The AHA's dietary guidelines recommend limiting total fat consumption to a maximum of 30 percent of daily calories. Saturated fat should comprise no more than 10 percent and total unsaturated fat should be limited to no more than 22 percent of total daily calories.

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