In today's society, people are increasingly concerned about the amount of fat and cholesterol found in the foods that they eat. This concern is usually related to an effort to achieve and maintain a healthy body weight, since fats and oils are a concentrated source of energy (calories) compared to carbohydrates or protein. In addition, research has shown that certain fats (e.g., saturated fat and trans fat) and dietary cholesterol raise low-density lipoprotein (LDL) or “bad” cholesterol levels, a major risk factor for heart disease.

But that is only half the story. First, reducing fat alone may not lead to weight loss. To successfully lose weight, you must decrease overall calorie intake - whether from fat, carbohydrate or protein - or increase calories used (physical activity).

Second, not all fats are bad. Fat is needed in the diet to supply essential fatty acids (nutrients that are essential for growth and not produced by the body) and help the body to absorb fat-soluble vitamins. When consumed in moderation, some fats belong in a heart-healthy diet. For example, unsaturated fats may help lower LDL (“bad”) cholesterol levels when used in place of saturated fats, as part of a heart-healthy diet. Therefore, the types of fat consumed may be more important to overall health and wellness than how much fat you consume in a day.

In general, the best strategy for reducing saturated fat and trans fat intake is to read food labels and eat a balanced, heart-healthy diet. Tips on reducing total fat intake, saturated fat and trans fat intake, as well as strategies for including heart-healthy fats and following a heart-healthy diet are discussed in this article. The Dietary Guidelines for Americans, Food Guide Pyramid and nutrition labels are also useful tools in determining daily food intake.