Some dietary fats may clog your arteries faster than you can say arteriosclerosis, but don't send all fat packing from your life.

In fact, nutritionists say, fat supplies you with energy, helps nutrients work magic, and insulates your organs from cold. However, don’t take that as a sign to munch on a Snickers or cheeseburger.

The body only needs a small amount of fat. Too much of it means you’ll gain too much weight and see your cholesterol rise to stratospheric levels.

When you think about what to eat during the day, nutritionists say, aim for limiting your fat to less than 10 percent of calories from saturated fat and no more than 30 percent from total fat.

Here are the good, bad—and the coyote ugly—of fat:

•  Saturated fat. One of the two “bad” fats, along with its evil twin, trans. Find it in fatty cuts of meat, poultry with the skin, whole-milk dairy products, lard, and some vegetable oils, including coconut and palm oils.

•  Trans fatty acids. The Voldemort of fats because of the way it raises your cholesterol. These fats are created when food manufacturers inject hydrogen into their cooking oils, creating “partially hydrogenated,” which last longer and is cheaper to use. Find trans fat in many hard margarines, shortenings, fast foods, and baked goods.

In fact, trans fat is so harmful to your health that the Institute of Medicine—a private group that dispenses health advice to the federal government—recommends consuming as little trans fat as possible, and the American Heart Association says that means less than 1 percent of total calories.

The Nutrition Facts label on a food package lists the amount of trans fat. However, federal regulations say that manufacturers must list the specific amount only if it's over 0.5. If the words "partially hydrogenated oil" appear anywhere among the ingredients, then the product contains trans fat, regardless of the label says "0."

However, food manufacturers - even the Girl Scouts with their cookies - have developed trans-fat–free versions of many favorite foods. What’ s more, more nationally known restaurants are changing to healthier cooking oils.

But here's why you shouldn't run out for that cheeseburger: saturated fat is just about as bad for you as trans fat.

•  Monounsaturated and polyunsaturated fats. When replacing saturated fats, this tag team may help lower your cholesterol levels. Find monounsaturated brimming over in plant foods, including olive, canola, sunflower, and peanut oils. Find polyunsaturated in plant foods, and safflower, sunflower, corn, soybean, and cottonseed oils, and many nuts.

One notable polyunsaturated fat is heart-healthy omega-3 fatty acids from salmon, tuna, and mackerel.

Although mono and poly are “good” fats, don’t over do them. Moderation is the key, because all fats contain plenty of calories.

•  Total fat. This is the sum of all the fats in food. 

Lower-fat choices and cooking methods

You can lower the amount of fat you consume by getting certain cuts of meat and fixing your food differently. For instance, lower-fat cuts of meat include top round, eye of round, round steak, rump roast, sirloin tip, short loin, strip steak lean, lean and extra lean ground beef.

As for pork, anything with the word “loin” in the name is lower in fat, as are sirloin roast or chops. Among lamb products, foreshank, leg roast and chop, and loin chop also are lower in fat.

Baking, broiling, grilling, microwaving, poaching, roasting, and steaming are good ways to lower your fat, as long as you skip adding butter or high-fat sauces. So is lightly stir-frying or sautéing, with small amounts of vegetable oil or reduced sodium broth.

Check these out!

•  Nubella’s 6,000-plus Recipe Database—find more than 760 low-fat culinary creations, from Acapulco Shrimp and Angel's Raspberry Mousse to Zesty Chicken Breasts and Zucchini, Carrot, and Turnip Salad.

•  Nubella's Recipe Message Board—share your secrets and get tips about low-fat recipes.

•  Balanced Eating Blog—Nubella registered dietitian Theresa Stahl keeps you up-to-date with nutrition news and recipes.

•  Quiz: Test Your Knowledge of Trans Fat

•  How Much Fat? —Nubella registered dietitian Theresa Stahl’s column from the popular health, nutrition, and recipe e-newsletters.

•  Tricks to Making Fast-Food Meals Healthier

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Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.