7 Steps to Choosing Good Fats over Bad Fats

1. Cook and bake with olive oil. Extra virgin olive oil is rich in heart-healthy fatty acids. Spread it on toast or use it in a vinaigrette.

2. Avoid all foods with trans fats. Read labels to steer clear of deadly trans fats. When eating out, avoid all baked goods and fried foods.

3. Include omega 3 foods daily. Cold water fish and good quality fish oil supplements are your best sources for the important omega 3 oils.

4. Limit your saturated fat intake. You need a very small amount of saturated fat in your diet for hormones and your cells. But most people get way too much.

5. Eliminate hydrogenated fats. Scan all ingredient lists to be sure your foods don't contain any partially hydrogenated oils.

6. Go low fat on meat and dairy. Foods high in saturated fats can clog your arteries. So go lean on dairy, meats and poultry (no skin) and eat butter and full fat cheeses only in very small amounts.

7. Choose healthy whole grains. Nuts, beans, seeds, brown rice, whole wheat and rolled oats are rich in nutritious essential fatty acids.

Now that you know the truth about cholesterol and fats, it's time to start eliminating the bad fats and getting more good healthy fatty acids. You can also learn all seven steps for how to lower cholesterol naturally.