Fat is made up of molecules that include carbon, hydrogen, and oxygen. There are two kinds of fat, saturated and unsaturated. There are many different fats that are categorized into either saturated or unsaturated fats, so knowing the difference between the two is important for you and your heart health.

1.   Saturated fats or trans fats are bad for you and your heart health because they will raise your cholesterol levels, which will increase your chances for heart disease or stroke. Saturated fats are also known to increase type 2 diabetes risks.

2.   Some examples of saturated fats include high-fat meats, such as beef, lamb, pork, and chicken with skin. Other saturated fat foods include, whole-fat dairy products like cream, milk, cheese, and ice cream. Another saturated fat that is used almost every day that is bad is butter.

3.   For better heart health, try replacing saturated fats such as meat and full-fat dairy with beans, nuts, or fish and switch from whole milk to low-fat milk.

4.   Foods that are high in unsaturated fats, such as monounsaturated fats improve your heart health by improving your cholesterol levels, blood pressure levels, and help control your levels of blood sugar.

5.   Olive oil is a monounsaturated fat that should replace your use of butter.

6.   Other foods high in monounsaturated fats include vegetable oils, peanut oil, canola oil, avocados, peanut butter, and nuts.

7.   Monounsaturated fats and other unsaturated fats not only help improve your heart health, but also provide your body with nutrients, such as vitamin E and omega-3 and Omega-6 fatty acids, that will improve your overall health.

8.   Monounsaturated fats are good for your health, however high in calories, so if you are trying to eat foods for your heart health and lose weight, it is important to watch your portions of monounsaturated fats. Studies show that you do not want to consume more than 10% of your daily calorie intake with saturated fats and no more than 30% of your daily calorie intake with unsaturated fats.