Unsaturated Fats

A. Any fat included in your diet should be unsaturated fats such as monounsaturated and polyunsaturated fats. These fats, if used instead of saturated fats, can decrease your risk of cardiovascular disease by reducing the total cholesterol and LDL (bad) cholesterol levels in your blood. Omega-3 fatty acids, a type of polyunsaturated fat, may be especially beneficial to your heart.
Saturated fat is responsible for increasing your LDL (bad) cholesterol level. Eating too much saturated fat is the primary reason for high cholesterol levels and heart disease.
Keep in mind, however, that fat is very dense in calories, no matter the type - monounsaturated, polyunsaturated or saturated fat. Fat has 9 calories per gram, while protein and carbohydrates have only 4 calories per gram, so when you eat less fat overall you are going to consume fewer calories without having to eat less food.