• Saturated fats: These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the % of saturated fat and avoid or limit any foods that are high (for example, over 20% saturated fat). Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: most other vegetable oils contain unsaturated fat and are healthy.)
• Unsaturated fats: Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. There are two types: mono-unsaturated and polyunsaturated. Most (but not all!) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
• Mono-unsaturated fats: Fats that help to lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories, so you still need to limit them. Examples include olive and canola oils.
• Polyunsaturated fats: Fats that help to lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats have a lot of calories, so you still need to limit them. Examples include safflower, sunflower, corn, and soybean oils.
• Trans fatty acids: These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.
• Hydrogenated: refers to oils that have become hardened (such as hard butter and margarine). Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added (i.e., becomes hydrogenated).
• Partially hydrogenated: Refers to oils that have become partially hardened. Foods made with partially hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.)

• Choose lean, protein-rich foods -- soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products.
• Eat foods that are naturally low in fat -- like whole grains, fruits, and vegetables.
• Get plenty of soluble fiber -- with oats, bran, dry peas, beans, cereal, and rice.
• Limit your consumption of fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
• Limit animal products like egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats).
• Look at food labels, especially for the level of saturated fat. Avoid or limit foods high in saturated fat (more than 20% on the label).
• Look on food labels for words like "hydrogenated" or "partially hydrogenated" -- these foods are loaded with saturated fats and trans-fatty acids and should be avoided.
• Liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are preferable to butter, stick margarine, or shortening.

Children under age 2 should NOT be on a fat restricted diet because cholesterol and fat are thought to be important nutrients for brain development.

It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. It is recommended that everyone over age 20 have their cholesterol checked. Talk to your health care provider about how to cut down of your fat intake and to have your cholesterol checked.