The Skinny On Good And Bad Fats...And How They Affect Your Cholesterol

Fat is essential to the body's functions, providing absorption for important nutrients and energy. But all fat is not the same. Here's what you need to know about different types.

Saturated, Unsaturated and Trans Fat

Dietary fat comes in three forms: saturated, monounsaturated and polyunsaturated fats. According to the US Center for Nutrition Policy and Promotion, (creators of the Food Guide Pyramid), fat should comprise no more than 30 percent of total calories.

Saturated fat is found in animal foods such as cheese, whole milk, cream, butter, ice cream, fatty meats, chicken and turkey skin, lard, as well as coconut oil. Limit saturated fat to no more than 10 percent of your total calories as it can raise bad (LDL) cholesterol levels.

Unsaturated fats include monounsaturated and polyunsaturated types. Polyunsaturated fats are found in safflower, sunflower, corn and soybean oils, and in seafood. Monounsaturated fats include olive, canola and peanut oils. While these are "good fats" that can help raise your good HDL cholesterol levels, you should still limit the percentage of your calorie intake to 10 to 15 percent from monounsaturated fats; and about 10 percent from polyunsaturated fats.

Trans fat is formed when vegetable oil is hydrogenated, or turned from a liquid into a solid. This type of fat can raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Partially-hydrogenated oils contain trans fat.

What You Can Do About It

All packaged foods contain a list of dietary ingredients that indicate the various types of fat. Read those ingredients carefully and choose foods with mostly unsaturated and non-hydrogenated oils, and limit those with high amounts of animal fat.

Most cookies, crackers, chips, and other snacks contain partially hydrogenated vegetable oil, and have saturated fats or trans fat. These can raise cholesterol. Using natural oils and natural vegetable substitutes, (like applesauce instead of butter in home-baked goods, for example), helps lower the fat content. You can also try our cookies, crackers and bars. All are made without trans fat. They're also free of potentially harmful additives and preservatives, and many varieties are made with 70-100% organic ingredients. And because they taste great, even your kids will love them!

Additional Tips to Reduce Fat In Your Diet

• Choose whole-grain breads and cereals that are high in fiber
• Eat more fresh fruits and vegetables (well washed)
• Use herbs (in place of salt for seasoning) or natural vegetable oils, such as olive oil
• Lower the amount of meat you eat, trim fat and remove skin
• Choose low fat dairy products marked as 1 percent or nonfat milk
• Avoid conventional "fat-free" snacks, which often contain extra salt and sugar. Instead, substitute with a Health Valley granola bar.
• When you crave sugar, eat smaller amounts of sucrose (cane sugar) and natural fruit sugars. Stay away from foods that contain high fructose corn syrup and artificial sweeteners, which have no nutritional value, can increase sugar cravings, and can store as fat.