You need some fat in your diet, but probably less than you think. Plus, the type of fat matters. Unsaturated fats — like those found in canola, olive, and safflower oils — lower LDL “bad” cholesterol levels and may help raise HDL “good” cholesterol. Saturated fats — like those found in meat, full-fat dairy, butter, and palm oil — raise LDL cholesterol. Remember, good fats have just as many calories, so use just a bit

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