Polyunsaturated Fats:  This type of fat remains liquid at room temperature. Sunflower, safflower and corn are examples and tend to lower cholesterol levels in some studies.

Monounsaturated Fats:  These are still liquid at room temperature but thicken when refrigerated. Examples are found in avocados, olive oil, rapeseed, and many nuts. Recent studies are showing that they may tend to lower cholesterol levels, especially olive oil and canola oil.

Saturated Fats:  These are either solid or semi-solid at room temperature. Examples are butter, hard margarine, lard and shortening. Exceptions to the rule are coconut and palm oils, which have very high saturated fat levels. They tend to raise the cholesterol levels in the body.

The average American diet is about 44 percent fats. Dietary guidelines suggest no more than 30 percent of total calories. Twenty-five percent is even better. Your intake should lean more toward the polyunsaturated and monounsaturated with a maximum amount of fat from saturated fat at 10 percent or less of the 25 percent.

Fats are a vital part of a balanced diet.  They are an important source of energy and are an essential element in proper growth and development. Fat is the most concentrated source of our energy. When our body satisfies its energy needs, the unused energy sources are stored as fatty tissue. These stored deposits of fat aid in insulating the body, cushioning vital organs and sending essential nutrients throughout the body. It is important we get some fat in our diet but it is equally important we learn how to regulate the type and the amount we do consume.

Some of the most noteworthy functions of fat include maintaining healthy skin. , regulating cholesterol metabolism and carrying the fat-soluble vitamins A, D, E, and K , aiding in their absorption from the intestines. Fats also help the body use carbohydrates and proteins in a more efficient manner. Another bonus we have in fats is that they help us feel more satisfied following meals.

In spite of all the important functions of fat, it is still true most Americans consume too much. In doing so, creating a need for Cardio support, risking obesity, diabetes and other health problems increases dramatically. Health authorities recommend we limit our intake of fat to 30 percent of our total daily caloric intake. Only ten percent of this amount should be saturated fat. This can get confusing for many so here is a basic guide you can follow:

• 1,600 calories: 53 grams or less of total fat and 18 or less saturated
• 2,000 calories: 65 grams or less of total fat and 20 or less saturated
• 2,200 calories: 73 grams or less of total fat and 24 or less saturated

It is a good idea to learn how to read the nutrition labels on the foods you buy and pay attention to the amount of fats -- both total and saturated. You should focus primarily on your total fat intake over time. A food considered high in fat can be a part of a healthy diet as long as you balance it with other lower fat foods. All forms of fats contain nine calories per gram of fat.

The issue of cholesterol comes into play due to its similarity in appearance to fat and effects to the body. Cholesterol comes from two sources; our liver and foods we eat of animal origin. Cholesterol is a waxy substance that contributes to the formation of deposits in the arteries. When too much accumulates in an artery to the heart, a heart attack can occur.

There are two primary types of cholesterol. LDL's, or low density lipoprotein, which is the "bad" cholesterol, and HDL's, or high-density lipoprotein, the "good" cholesterol. LDL's are the bad cholesterol because they are associated with an increased risk of coronary heart disease. The best way of reducing bad cholesterol is by reducing saturated fat in your diet. HDL's are good cholesterol because they protect the heart from developing coronary disease. You can find foods with fat content that have zero cholesterol simply by avoiding ingredients derived from animals. Following are some ways you can reduce the amount of fat and cholesterol in your diet:

• Read labels and watch for foods low in saturated fats

• Substitute fish and poultry for red meat

• Use olive oil in cooking and in baking

• Minimize the usage of butter and margarine

• Eat less foods very high in fat content such as bacon, cold cuts, sausage and hard cheeses

Bad fats - saturated and trans
Two fats are considered "bad": Trans fatty acids and saturated fat. Most trans fat is created when manufacturers turn liquid oils into more solid fats like shortening and margarine. Saturated fat occurs naturally in nearly all fatty foods, but mostly in meats, dairy products and tropical oils such as palm oil and coconut. The evidence against both fats is so strong that it is foolish to play one against the other. No longer is it a matter of choosing which fat to avoid. People should cut down on both saturated and trans fats.

Technically, trans fats is worse than saturated fat, because saturated fat raises both LDL (bad) cholesterol and HDL (good) cholesterol, while trans fats only raise LDL cholesterol. If you must target one of the fats for modification, you have a greater potential for change by cutting saturated fat because only two-percent of our calories come from trans fat, while 13 percent comes from saturated fat. The trouble with this is that saturated fat is in so many of our popular foods: Pizza, hamburgers, steak, and tacos, ice cream, lasagna and cheese to name some.

Good fats - Omega-3's
Polyunsaturated fish oils have always had a stellar reputation but now, three new studies show the omega-3 fats in fish oil protected people from sudden death. (In "sudden cardiac death", which causes half of all heart disease deaths, the heartbeat goes awry and then stops. Most victims have clogged arteries). *Healthy men who had more omega-3 fats in their blood were less likely to die of sudden death.

• Healthy women who reported eating fish at least five times a week had a 45-percent lower risk of dying of heart disease.

• Men who survived a heart attack and were randomly assigned to take fish oil supplements (1 gram or 1,000mg a day) were 53-percent less likely to die of sudden death than survivors who were given a placebo.

• Due to these results and earlier studies, experts can now say that fish oils prevent arrhythmias and sudden death. At higher doses, omega-3 fats may also protect the heart by lowering triglyceride levels and preventing blood clots, though that would not explain why the stave off sudden deaths.

In any case, the message is clear that eating more seafood is of great benefit to heart health. The American Heart Association now recommends at least two servings per week, preferably of fatty fish.  If you don't care for fish, there are other options. Among them: alpha-linolenic acid, an omega-3 that is largely found in flaxseed, canola and soy oils as well as flaxseeds, walnuts and soybeans.