Foods high in fat, such as oils, salad dressings, cream, butter, gravy, and margarine, need to be used sparingly. For most of the foods in this category, it is best to choose lower-fat versions. They add flavor to foods and can be part of a healthy diet if consumed in moderation. Keep in mind that fat-free foods are not necessarily calorie-free, or even low calorie. Nonstick cooking sprays can take the place of oils for cooking or baking, which saves on calories.

When purchasing fats, remember to stick to predominantly unsaturated fats, which are the healthy fats. Soft margarines or tub margarines are healthier choices because they don't contain as much saturated fat and/or trans-fatty acids as stick margarines. Avoid those listing hydrogenated or partially hydrogenated fat as the first ingredient. Look for new margarine products that are free from trans-fatty acids or hydrogenated fats. These fats can increase blood cholesterol just as much as saturated fat and dietary cholesterol.