• Twenty-five to 35 percent of one’s daily calorie intake should come from fat. Since most foods high in fat are also high in saturated fat and calories, limiting total fat intake may help to maintain healthy weight and blood cholesterol levels.

  • Saturated fats: Less than 10 percent of total daily calorie intake. If you have heart disease or are at high risk for developing it, then saturated fat should be limited to less than 7 percent of total daily calories. Studies have shown that diets high in saturated fat increase LDL cholesterol and total cholesterol levels. The good news is that the opposite is also true and reducing the amount of saturated fat you eat can help lower your blood levels of LDL cholesterol and total cholesterol.

  • Polyunsaturated fats: Up to 10 percent of total calorie intake. These fats lower LDL or “bad” cholesterol, but can cause small reductions in HDL or “good” cholesterol when substituted for the saturated fats in the diet. It is important that the dietary sources of polyunsaturated fats come from liquid vegetable oils and semi-liquid margarines that are low in trans fats.

  • Monounsaturated fats: Up to 20 percent of total calories. Monounsaturated fats reduce LDL or “bad” cholesterol without lowering high-density lipoprotein (HDL, "good" cholesterol) levels when substituted for saturated fats in the diet. People consuming a traditional Mediterranean diet high in fruits, vegetables, whole grains, fish and unsaturated fats (especially monounsaturated fat from olive oil) generally have lower rates of cardiovascular disease.

  • Trans fat: Should be limited as much as possible by avoiding foods prepared with partially hydrogenated vegetable oils. Trans fats raise LDL cholesterol, increasing the risk of heart disease. Avoid hydrogenated or partially hydrogenated fats (listed under the ingredients list on food labels), hard margarines or packaged foods prepared with these ingredients.