It might seem that the cholesterol in your diet would have the greatest impact on your blood levels of cholesterol. But that's not true. Saturated fat is the main culprit. Saturated fat is found in foods from animals and in some plant foods. Animal sources include beef, veal, lamb, pork, poultry and whole milk dairy products. Plant foods that contain saturated fat include coconut, palm and palm kernel oils and cocoa butter. High cholesterol levels are a risk factor for heart disease.

Your total saturated fat calories should be no more than 10% of all the calories you eat each day. If you have heart disease or a high level of LDL ("bad") cholesterol, you may need to restrict your saturated fat to 5% to 6%.

Other examples of monounsaturated fats are olive and peanut oils. Avocados also contain monounsaturated fats. Safflower, soybean, and walnut oils are polyunsaturated fats. Both of these types of fat come from plants. And both may help lower your cholesterol levels. Each gram of fat contains 9 calories, compared with 4 calories for each gram of carbohydrate or protein. Any fat should be used in moderation to keep your weight under control.

Meat products and whole milk dairy products may naturally contain small amounts of trans fat. In the past, commercial bakery and snack products typically contained higher amounts of trans fat. The trans fat came from the partially hydrogenated oil used in making these products. The FDA has taken steps to decrease the amount of trans fats in processed foods. Food makers are no longer allowed to add partially hydrogenated oils to foods. Hydrogenated oil was used because it has a longer shelf life than other fats. The FDA requires that food labels state the amount of trans fat in a product if it has more than 0.5 grams of trans fat per serving. Limit trans fats as much as possible in your diet.

Keep in mind that fat has 9 calories per gram. To do the math, multiply 2,000 by 0.30. That equals 600 calories of fat. That figure divided by 9 equals about 67 grams. If you consume 2,500 calories a day, your total fat should be no more than 83 grams. If you consume 1,800 calories a day, your total fat should be no more than 60 grams.

Fat substitutes are based on 1 of these 3 categories: carbohydrates, protein, and fat. Carbohydrate- and protein-based substitutes replace the fat in a product. Carbohydrate-based substitutes include okra gum, pureed cannellini beans, and mung bean paste. Protein-based substitutes include egg-white proteins, dairy proteins, and whey protein concentrate. Fat-based substitutes such as olestra are not absorbed efficiently from the intestines. All 3 types are considered safe.