If you are overweight or have high cholesterol levels, try to avoid all oils and fats. Fat has twice as many calories per gram as carbohydrates or proteins.
Extra calories raise blood and body-fat levels.
It can be tough to maintain a healthy weight if your meals contain high-fat foods such as cheese, whole milk, nuts, and fatty meats, or if you use a lot of fats and oils while you cook. Cooking with oil adds a tremendous amount of extra calories to foods that are otherwise low in fat. For example, A lettuce-vegetable salad may have fewer than 50 calories. Three tablespoons of an oily salad dressing adds more than 350 calories to that salad. A plain potato is only 7 percent fat.