There are four different kinds of fats in the food we eat: saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats are typically solid at room temperature and mainly come from animal sources such as meat and dairy products.

Saturated fat raises LDL ("bad") cholesterol which can lead to heart disease, including heart attack and stroke. Foods high in saturated fat are usually high in cholesterol too, which can raise your cholesterol levels even more. Saturated fat can also increase the risk of diabetes, cancer, ovarian disorders and insulin problems.

While the U.S. Department of Agriculture (USDA) recommends consuming no more than 10 percent of your total calories> in saturated fat each day, the American Heart Association recommends limiting daily saturated fat intake to seven percent. That means if you need 2,000 calories a day, the amount of calories needed for a 150-pound woman to maintain her weight, no more than 140 to 200 calories, or 16 to 20 grams, should come from saturated fat.

Some studies show that Americans average 12 percent of their calories from saturated fat. Reducing this to 10 percent could cut cholesterol levels by two to four percent.

To keep your saturated fat low, avoid foods high in saturated fat such as whole-milk dairy products, fatty meats, red meat, tropical oils, partially hydrogenated vegetable oils, egg yolks, baked goods and fried food. Instead, choose foods that are lower in saturated fat, including fresh fruits and vegetables, whole grains, fish, fat-free or low-fat milk, lean meats and olive oil.

Once you've figured out your nutritional needs, stop by our fitness section to lose weight fast.

Cholesterol is a waxy, fat-like substance found in your bloodstream and your body's cells. A certain level of cholesterol is good and healthy because it is used to form cell membranes and some hormones. However, high levels of cholesterol can be unhealthy and contribute to coronary heart disease, heart attack and stroke.

People get cholesterol from two sources: the body and food. Your liver usually produces enough cholesterol on its own -- about 1,000 mg per day, which means you don't need to consume additional amounts.

Most people, however, consume additional cholesterol. Certain foods from animals, like egg yolks, meat, poultry, shellfish and whole milk and dairy products have high amounts of cholesterol. Foods from plants, like nuts, fruits, vegetables and whole grains do not have cholesterol and are recommended for those looking to lower their cholesterol levels.

The American Heart Association and the U.S. Department of Agriculture (USDA) advise limiting how much cholesterol you eat to 300 mg per day.

If you have heart disease, the limit of cholesterol per day should be 200 mg. Reducing your consumption of fatty animal products and foods containing saturated fat and trans fat will help. Be wary when purchasing food because a manufacturer can claim their food is "low cholesterol" if it contains 20 mg or less, so it's best to read all labels and eat fresh, whole foods as much as possible.

For more heart-healthy tips, test your cholesterol IQ.

Be inspired by our That's Fit Success Stories. Then motivate others by submitting your own. Share how you've transformed your body through diet and exercise by sending us an e-mail at successstories [AT] thatsfit [DOT] com.


Name: Caroline Nittolo

Age: 35

Height: 5 feet, 2 inches

Before weight: 271


Breaking point: After my father passed away from complications from diabetes, heart disease and high blood pressure, I hit rock bottom, and I was still using food as comfort. I went to see the doctor, and my blood pressure was very high. For the first time, I had health issues, and it scared me. Right around that time, I had to travel for a month on business/pleasure and had to take 14 different flights. I was so mortified that the seat belts didn't fit me! The worst part of the whole experience was that most of the flight attendants automatically brought the seat belt extender to me. They knew just looking at me that I would need it. It was horrible! I knew I was big, but I tried to block out the fact that most people could see how big I really was.

Liposuction is a quick -- if not entirely easy -- way to get rid of the belly fat. But while lipo might help you slip effortlessly into that itty, bitty bikini just in time for spring break, it won't do much to improve your health.

Belly fat isn't just unsightly, it's also dangerous. But the belly fat targeted by lipo sits just under the skin, while the stuff you really want to get rid of hangs out around your internal organs. Studies show that while lipo can reduce waist circumference, a risk factor for weight-related diseases, it doesn't appear to impact inflammation in the body.

There's only one way to banish that kind of blubber once and for all, through good old diet and exercise. Lipo can get rid of the fat, but changing your lifestyle once and for all prevents you from ever putting it back on again ... and that trumps instant results any day.

Put a new notch in your belt this month with AOL Health's Shrink a Size, and don't forget to check out how much our readers have already lost!

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Used to that guilty feeling you get when you head straight to the bar after work on Fridays? Don't beat yourself up -- apparently, a healthy happy hour habit is actually good for your health.

No, really. According to this article from Women's Health, drinking can lower your risk of heart disease by 25 to 50 percent, it can help improve your memory and it can help you lose weight (if you choose the right drink.)

But, bear in mind, this is moderate drinking we're talking about. Chugging a litre of tequila is not going to help your memory or your waistline (the opposite, in fact, as you might already know), so try to take it easy next time you hit up your local drinking establishment.

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According to a report by the Society for Women's Research, seventy-four percent of women ages 18 to 44 don't have even a clue as to what their cholesterol numbers are. Clearly this is a problem, as high cholesterol is a major risk factor for coronary heart disease, the number one killer of women.

So, what should your numbers be? I'd suggest that you talk to your doctor to find out the answer to this question. In the meantime, here's a pretty good guide:

Total Cholesterol (HDL + LDL + Triglycerides): You should aim to keep it less than 200 mg/dL.

Low-Density Lipoprotein (LDL): Try to keep this bad cholesterol at a level of less than 100 mg/dL.

High-Density Lipoprotein (HDL): Keeping this good cholesterol at around 50 mg/dL or higher is a good idea.

Triglycerides: Keep these energy-storing fatty acids at a level of less than 150 mg/dL.

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It's okay to go a little nuts once and a while, especially when it means preventing heart disease.

Women's Health reports that participants in a Penn State study who at 1.5 ounces of pistachios daily for four weeks, then ate three ounces daily for four more weeks, saw a nine percent drop in LDL cholesterol after the four weeks and a twelve percent drop after boosting their intake during the weeks that followed.

According to the Women's Health article, pistachios -- which are rich in good, healthy fats -- help lower levels of interleukin-1 -- an indicator of inflammation, which is a risk factor for heart disease -- by 15 percent. Related studies have shown that walnuts, almonds and many other nuts can also reduce heart disease risk.

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A recent review in the Annals of Internal Medicine shows that many people go for their annual physical not because they feel it is necessary, but to ease their worries of the unknown. Makes sense to me. Still, there are other health checks you should undergo on a fairly regular basis, as they may not always present immediately symptoms.

Cholesterol. After turning 45, it's wise to have your cholesterol checked regularly. Younger people should have it checked if they smoke, have high blood pressure and/or diabetes, or a family of heart disease.

Thyroid test. Starting at around age 35, doctors recommend that patients have a blood test every five years or so to check the status of their thyroid function (unless, of course, symptoms of a thyroid issue occur earlier).

Colorectal cancer screening. Start periodic testing for this type of cancer at age 50, or earlier if you have a family history.

Feel free to add some of your own suggestions for health tests people should regularly have performed.

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Don't like to floss? Join the club. But there's one downside to membership: you may be denying yourself the opportunity to live an additional 6.4 years.

Researchers from the Cleveland Clinic discovered that bacteria from the mouth can enter the bloodstream, contributing to inflammation and clogging of the arteries. Top-Doc Michael F. Roizen supports these findings, and adds that flossing regularly can increase your life expectancy by 6.4 years.

So, even if you don't like flossing, do it at least once a day to remove food and plaque from your teeth and gums. And, as mentioned, the fact that it may keep you alive and healthy for an extra six years is more than enough to smile about.

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Do-It-Yourself diagnosis is usually a pretty bad idea; that is, unless you just so happen to have the letters M.D. that appear at the end of your signature. But for those of us without years of medical school under our belt, assuming that a particular pain, dysfunction, or even blotchy patch of skin is nothing to be concerned about can sometimes be a highly problematic for our health.

The British edition of Men's Health addresses the self-diagnosis problem in the article "7 Deadly Signs," describing how minor symptoms may actually signal major health hazards. Over the next seven days, we will provide a daily summary of one of the various aches and pains that may be indicative of a greater problem, illustrating the importance of maintaining open lines of communication with your physician and why DIY diagnosis can sometimes be dangerous.

Health Sign #3: Leg Pain

Could Possibly Be: Heart Disease

Citing researchers from the University of Michigan Cardiovascular Center, Men's Health reports that experiencing leg pain while walking or running is a common symptom of cardiovascular disease. The researchers further stated that if the pain in your leg stops when you stop moving, but worsens when carrying weight or when moving quickly, it may be an early sign that you're at a higher risk for heart attack or stroke as "the arteries supplying the lower limbs narrow."

Links to:
Health Sign #1: Pain in Your Foot
Health Sign #2: Back Pain

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Chris recently put broccoli on his list of death-defying foods for its preventative benefits against certain forms of cancer. But the benefits of broccoli don't stop there. Recent research from the UK shows that a compound found in broccoli may reverse heart blood vessel damage caused by diabetes.

The compound sulforaphane, found in broccoli, boosts the production of enzymes that protect blood vessels. In addition, it reduces certain molecules that can do cell damage.

People with diabetes have an increased risk of heart disease and stroke due to damaged blood vessels. Cruciferous vegetables, such as broccoli, are beneficial to heart health.

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If there's one health maxim that has stood the test of time, it's that "An apple a day keeps the doctor away." Sure, apples are healthy, that much we know quite well. But can eating them truly have an impact of this kind on our health?

They can indeed, says Men's Health, citing a study presented at this year's Experimental Biology Conference. Researchers found that people who had eaten apples and/or apple products within the past 24 hours were less likely to develop metabolic syndrome, in addition to having a 36 percent lower risk of high blood pressure.

Does this mean that the effects of apples on our health happens almost instantly? Not exactly. It has more to do with the overall habits apple eaters follow in the rest of their lives. Researchers say that apple eaters tend to pay more attention to their diet and fitness, which explains that it is less the apple itself, and more the healthy lifestyle that truly keeps the doctor away.

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Mom knew what she was talking about all those years ago. But are you eating enough vegetables now? Most adults aren't.

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If I told you six ways to help prevent heart disease, would you follow them? I'm just a writer -- so maybe, maybe not. Fair enough. But what if the leading heart disease experts told you six ways to stave off this leading cause of death, would you listen then? Cool. I was hoping you would.

According to a recent WebMD article, if everyone in the U.S. were to follow only a few easy-to-follow steps, it could prevent more than 27 million heart attacks and about 10 million strokes over the next 30 years.

Step One - Quit Smoking

Step Two - Lower your Body Mass Index (BMI) out of the range considered obese

Step Three - Rein in your LDL ("bad") cholesterol

Step Four - Lower your blood pressure to a safe level

Step Five - Get your blood sugar under control, especially if you have diabetes

Step Six - Take aspirin if your physician tells you to due to your heart attack risk

The article goes on to say that 78 percent of U.S. adults aged 20-80 do not currently follow at least one of these steps when necessary.

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