It’s hard to pick up a health magazine or turn on a news program without hearing warnings about fat in our diets. First, there was the “bad” fat that we needed to avoid to protect our heart, cardiovascular system and weight. Then came the “good” fat that we needed to eat more of for a healthier heart and cardiovascular system. It’s enough to make your head spin, but the good news is that we’ve got the skinny on fats for you right here so you will never again wonder about which fats to eat and which ones to avoid.

1. “Good” Fats

The good kind of fat is the unsaturated kind, which you can eat in moderation without causing health problems. Unsaturated fats can be broken down into two categories; monounsaturated fats and polyunsaturated fats.

2. Monounsaturated Fats

Monounsaturated fats have been proven to lower both total cholesterol and LDL (bad) cholesterol. They also raise the HDL (good) cholesterol. As you can see, a diet that includes these fats can be good for you. So, where do you find monounsaturated fats? In nuts mostly, for example, walnuts, peanuts and almonds. Avocados also boast a healthy dose, as does olive oil and canola oil.

3. Polyunsaturated Fats

The best kind of polyunsaturated fat is omega-3 fatty acids, which is found in fish like salmon and mackerel, flaxseeds and walnuts. Doctors recommend getting at least two helpings of omega-3 fat weekly. The best source is fish products, which is much more effective than taking an omega-3 supplement. Keep in mind that fat is still fat, and even these “good” fats should only be consumed in moderation.

4. “Bad” Fats

Bad fats contribute to an increased risk of heart disease and weight problems. These fats are the ones to avoid as much as possible, although small amounts of certain kinds of “bad” fat are acceptable. The “bad” fats can be broken down into two categories as well; saturated fat and trans fat.

5. Saturated Fat

Saturated fats raise both the total cholesterol and the LDL levels. These fats can be found in animal products like meat, seafood, eggs and dairy products. Some seafood and butter also fall into this category. Certain oils are also high in saturated fat, like coconut oil and palm kernel oil. Saturated fat should only be enjoyed in small portions to avoid the health risks that can come from overindulging.

6. Trans Fat

Trans fat is probably the worst kind of fat, which is found in commercially baked products, fried foods and a number of oils. These fats do not appear naturally in foods; instead, they have been invented in the lab for the purpose of increasing food production and shelf life. Foods containing trans fat should be avoided as much as possible.

Fats are a natural part of many of our foods and not all are considered bad. By getting savvy to the different types of fat, so you know what to eat more of and what to avoid, you can be on the road to a healthier body and a healthier heart.