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Today, there is so much fuss about fat. How much fat should you eat? What kinds of fats are good? Which ones are bad?

"All of these questions are important because the choices you make about fat, combined with your overall weight and your level of exercise, will directly affect your cholesterol levels. Those levels can determine whether you remain healthy or you set yourself up for risks like heart disease and stroke" says Dr. Ruth Collins-Nakai, cardiologist and Past President of the Canadian Medical Association.

Some cholesterol issues are genetic, but many are controlled by the choices you make about fat throughout your life.

Getting to know cholesterol

Blood cholesterol is a waxy substance that occurs naturally in your body and is essential for your body to function properly. It helps to make cell membranes and vitamin D on the surface of the skin, and to produce hormones such as estrogen and testosterone.

Dietary cholesterol is found in animal products that you consume like meat, fish poultry, egg yolks and milk products. Eating foods high in cholesterol can affect some people's blood cholesterol, but it is the consumption of fatty foods that affects cholesterol levels the most.

Building a balanced relationship

Good and bad cholesterol are found in your blood. HDL-cholesterol is considered the "good" cholesterol because it transports the cholesterol away from the arteries to the liver for disposal. High levels of HDL-cholesterol can decrease your risk of getting heart disease.

LDL-cholesterol is "bad" cholesterol because it transports the cholesterol into danger zones where it can settle in as plaque. Plaque will clog blood vessels making arteries narrower and reducing oxygen and nutrient rich blood flow. The lack of blood flow to organs like the heart and brain can cause angina and heart attacks, and stroke respectively. Low levels of LDL-cholesterol are best.

It is hard to know what your cholesterol levels are unless you have them checked. Through a simple blood test ordered by your doctor, you can find out the balance of your cholesterol levels. Ideally you want high levels of HDL and low levels of LDL.

Love the right fats

The foods you consume have a mixture of different kinds of fat. Some fats increase your risk of bad cholesterol levels, while others can markedly improve your good cholesterol levels.

Say "no" to trans fats

Most trans fats are vegetable oils that are changed through a process called hydrogenation, which makes the fat harder. This process is very popular because it can add flavour and a longer shelf life to products. Pre-packaged baked goods, snack foods and fried foods often contain trans fats. When you eat foods that contain trans fats you are increasing the chance of raising your bad cholesterol and lowering your good cholesterol.

There is no safe level of consumption. The best way to deal with trans fats is to limit your intake. You can find out if a product contains trans fats simply by reading food labels. Recently, the Canadian government made it mandatory for companies to list trans fat contents for prepackaged foods.

Goodbye saturated fats

Like trans fats, eating too many saturated fats can raise bad cholesterol levels. Saturated fat is usually solid at room temperature and be found in snack foods, baked goods and foods that include lard, palm oil or coconut oil.

Hello monounsaturated fats

These fats are usually liquid at room temperature and they help to lower bad cholesterol. Monounsaturated fats are found in large amounts in olive oil, canola oil, avocados, cashews, pecans, almonds and peanuts.

Say "yes" to polyunsaturated fats, especially omega-3

Polyunsaturated fats also help to lower bad cholesterol by improving blood pressure and reducing plaque build up.

Omega-3 fats, a special type of polyunsaturated fat, can be found in fatty fish like salmon, trout, herring and sardines. Ground flaxseed, flaxseed oil and omega-3 enriched eggs are also good sources of omega-3 fats.

All fats should be consumed in moderation. By limiting trans and saturated fats and picking mono and polyunsaturated fats, you are aiming for the right cholesterol balance. Your heart will love you back for those choices.