Just like cholesterol can be divided into "good" and "bad" varieties, the rest of the fats family can be too. Dietary fats can be classified into two categories: saturated (the "bad" fats) and unsaturated (the "good" fats). Saturated fats differ from unsaturated fats in their chemical structure: unsaturated fats have one or more double carbon bonds in their molecular “backbone” and therefore fewer hydrogen atoms. Unsaturated fats come in two types: monounsaturated and polyunsaturated. Good sources of these fats come from healthy oils, nuts, seeds, fish and avocados. Studies have shown that replacing saturated fats in the diet with unsaturated fats will lower blood cholesterol and the risk of cardiovascular disease. We are advised to keep fat within 20-35% of daily calories. The real focus, however, is now squarely on the quality of fat. The U.S. population currently gets 11-12% of energy from saturated fats and that hasn`t changed much over 15 years. It is generally recommended that saturated fat not exceed 10% of the daily fat intake, but some experts suggest getting it down to 5% would be healthier target.