Fat is an important part of a healthy eating pattern. Your body needs some fat for energy and to absorb certain vitamins. But the type of fat you choose matters. Choosing unsaturated fats more often and limiting saturated and trans fats can help support health.

• Unsaturated fats are generally healthier choices and can be used more often when adding fat to foods.
• Unsaturated fats come from plants. They include olive, canola, peanut, corn, avocado, safflower, and sunflower oils.

• Try to limit saturated fat. It raises your blood cholesterol levels.
• Most saturated fat comes from animal-based foods. Foods such as butter, lard, cheese, cream, whole milk, and fatty cuts of meat are high in saturated fat.
• Some oils are also saturated fats. These include palm and coconut oils.

• Avoid trans fat as much as possible. Trans fat occurs naturally in some animal-based foods, such as whole-milk dairy, butter, and meat.

• Sprinkle herbs on fish, chicken, and meat, and in soups.
• Try herbs, lemon juice, or flavored vinegar on vegetables.
• Add chopped onions, garlic, and peppers to flavor beans and rice.
• Try the following ways to cook lean meats, fish, or poultry: bake, broil, roast, stew, or stir-fry.