Keep Fats Healthy

It’s fine to eat up to a third of your daily calories from fat, provided it’s from healthful sources like avocados; nuts and seeds; olives; and olive, peanut, and canola oils. Depending on your size and how active you are, a healthful range of fat is 40 to 75 grams for most women and 50 to 100 grams for most men.

Try to avoid hydrogenated and trans fats entirely and limit saturated fat found in butter, fatty cuts of red meat, poultry with skin, and full-fat dairy products. Limit cholesterol, another type of fat found exclusively in animal products, to 200 to 300 milligrams a day.