Fat is everywhere and you have no tasty place to hide. Too much of the wrong kind of fat can make you obese and give you heart disease. But guess what the good news is? Some fat is actually good for you, and your body needs it. Just remember, less is more.

Unsaturated fat and polyunsaturated fat are good fat, the kind your body wants you to eat. Unsaturated fats, also called monounsaturated fat, are found in nuts and olive oil, as well as corn, canola and sesame oils. Olive oil is the best for dressings and sautés. If you have to fry something, as I often do, use canola or corn oil to keep that fat level in check. Polyunsaturated fats are the healthiest kind. I was overjoyed to find that mayonnaise, my favorite condiment, is full of the healthiest fat. You'll also find polys in grains, fish, soy and soft margarine.

Watch out for those margarines though. The stick variety can contain the bad fat team-- saturated fat and it's evil sidekick, trans fat. Butter is also loaded with saturated fat, as are all animal products, including cheese and ice cream. You can still have saturated fats, but only seven percent of your daily calories worth. The best spread for heart health is tub margarine. It most likely contains the good fats, but always check the label to be sure. Label reading is a good habit to get into-- many pre-packaged and processed foods, especially fast food, contain high levels of hidden fat.