By now most people, are aware that high-fat diets have been linked to an increased risk of heart disease, certain types of cancer and obesity.  Most major health organizations recommend limiting total fat intake to no more than 30 to 35 percent of your daily calories.  While it's best to consult with a registered dietitian (RD) to determine your personal daily fat gram intake, generally speaking, healthy women can consume about 40 to 50 grams of fat a day and healthy men about 50 to 60 grams of fat a day.

Not only is the amount of fat an important consideration in reducing heart disease risk, but type is also important.  Understanding the differences between the three types of fat (saturated, monounsaturated and polyunsaturated) will allow you to make Heart Smart eating choices.

Saturated fats are usually solid at room temperature and are largely found in meats and dairy foods such as whole milk, cream, full-fat ice cream, cheese and butter.  A few vegetable fats are very high in saturated fat; palm, palm kernel, and coconut oils.  Consuming foods high in saturated fat can raise blood cholesterol levels and increase the risk of heart disease.   In fact, saturated fat increases your blood cholesterol level, especially the bad LDL cholesterol, more than anything else you eat. 

Transfatty acides are formed when an oil is hydrogenated. Transfats act like saturated fat adn raise LDL cholesterol. They may also lower HDL cholesterol. Most of the transfat we eat comes from vegetable shortening, some margarines, french fries. Snack products and baked goods commercially made with hydrogenated or partially hydrogenated shortening.

When substituted for saturated fat in the diet, monounsaturated fat may lower harmful LDL cholesterol, leaving the beneficial HDL cholesterol unchanged.  Olive oil, peanut oil, canola oil and most nuts are high in monounsaturated fat.

Polyunsaturated fat may also help lower blood cholesterol levels when substituted for saturated fat.  Foods rich in polyunsaturated fat include vegetable oils like corn, safflower, soybean, and sunflower seed, margarine, and most salad dressings.  One downside to this type of fat is that while it lowers the bad LDL cholesterol, it may also lower the good HDL cholesterol.

Omega-3 fatty acids may help decresae heart disease by lowering triglyceride levels, increasing HDL levels and decreasing blood clotting and inflammation. Omega-3 fatt acide is found in fish: salmon, mackeral, whitefish, herring, sardines. Other sources include flaxseed, soybeans and walnuts.

The most important thing to remember is that eating too much fat of any kind increases your risk for obesity.  So, use all types of fat in moderation and choose monounsaturated and polyunsaturated fats over saturated fat.