Making an attempt to eliminate fat from our diet is a health conscious decision, although if you savor a fresh salmon steak off the grill or a crisp green salad drizzled with extra virgin olive oil consider yourself among the many who are part of a nationwide nutrition trend. Making an attempt to eliminate fat from our diet is a health conscious decision. However, 72% of Americans are concerned with the amount and types of fat they consume.

According to a recent Food and Health Survey released by the International Food Information Council, 72% of Americans stated they were concerned with their consumption of various types of fat - up from 66% in 2007.

We are starting to realize that not all "fat" is necessarily bad, and that certain fats can actually be beneficial to our health. For example, polyunsaturated and monounsaturated fatty acids from foods like salmon, olive oil and peanut butter are attributed to prevention of heart disease, Alzheimer's, depression, and various forms of cancer.

We must be careful not associate the "good" fat with the "bad". While polyunsaturated and monounsaturated fats are beneficial to a healthy balance, other fats are making the headlines because of their role in causing disease. The saturated fats we find in meats and dairy foods can raise blood cholesterol levels, increasing the risk for heart disease. Beware of the worst fat of all - trans fats - to be avoided entirely if possible.

If all this seems complicated, you're not alone. Many Americans are still finding it a bit difficult to differentiate the "fatty details". A survey conducted by The Food Council found that while 75% of Americans admitted they should be consuming less trans and saturated fats, 42% also thought that they were supposed to eat less polyunsaturated fats as well.

Omega-3 fats: Considered to be in a class all on their own, even though they are actually a polyunsaturated fat. Omega-3 fats greatly reduce the risk for heart disease, swollen joints, cancers, eczema and depression while lowering bad cholesterol and increasing the good. They can be found in abundance within fish, shellfish, flaxseed, walnuts, canola and soybean oil. Omega-3 fats have been hailed as a tremendous health benefit for many centuries around the world - in particular the Mediterranean.

Mono-unsaturated fats: Just like Omega-3 fat, Mono-unsaturated fats raise good cholesterol and lower the bad. May also help to manage blood sugar levels. Monos can be found prominently in olives, olive oil, peanut butter, cashews, almonds, peanuts and avocados.

Polyunsaturated fats: Still arguably the leader in lowering cholesterol levels, polyunsaturated fats such as walnuts, whole grains, and vegetable oils are best utilized when used in conjunction with omega-3s and monos. They are by far the most often employed fat within the average American diet and can also be found in canola, safflower, soybean and corn oils.

Saturated fats: Have always held a sub-par position for years known to raise bad cholesterol levels. Suspected of underhanded dealing that affect the heart and known to clog arteries. King of animal foods, these fats are abundant in pork, fatty beef, lamb, butter, cream, ice cream and a slue of (remove) other fatty dairy products. The only positive is the great flavor they add to food. Acceptable in small doses; they can also be found in the tropics within coconut and palm oils and should make up only 10% of your daily fat intake.

Trans fats: Absolutely a NO! Considered bad news. Raises artery-clogging bad cholesterol in the blood that are sometimes created when processing healthy liquid oils into solid vegetable shortening, such as margarines. Used in many packaged foods - crackers, cakes, cookies, pastries, cereals, soups and salad dressings. Often recognized as "partially hydrogenated vegetable oil."

Understanding the differences between these various fats and where to find them is essential to our health. An educated shopper is a healthy shopper - being aware of the necessary fats to consume in our daily diet will benefit our health in the long run.

• Avocado
• Oil (canola, olive, peanut, sesame)
• Olives (all)
• Nuts
  • Almonds, cashews
  • Filberts, hazelnuts
  • Macadamia nuts
  • Peanuts, pecans
  • Pistachios
• Peanut butter, old-fashioned
• Sesame seeds

• Margarine (first ingredient is polyunsaturated oil)
• Mayonnaise (regular or reduced-fat)
• Miracle Whip Salad Dressing (regular or reduced-fat)
• Nuts (walnuts)
• Oil (corn, safflower, soybean, cottonseed)
• Salad dressing (regular & reduced-fat)
• Seeds (pumpkin, sunflower)

• Fatty fish (salmon, mackerel, tuna, herring)
• All fish and shellfish contain these fats
• Nuts & flaxseed

• Bacon & Bacon grease
• Butter (stick, whipped, reduced-fat)
• Coconut
• Cream & half-and-half
• Cream cheese
• Ice cream
• Lard & salt pork
• Palm & palm kernel oil

• Hydrogenated or partially hydrogenated fats