amount of solid fats -- butter, margarine and shortening -- you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks -- even those labeled "reduced fat" -- may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories. Fats to choose Fats to limit Olive oil Canola oil Margarine that's free of trans fats Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance