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Books cannot be judged by their covers, but on packaged foods, the nutrition table is the place to look for the content of different fats. The good news is that changing our diet with an eye to fat content can reduce our cholesterol levels and help us lose weight at the same time. It is now well-established that blood cholesterol rises when a person eats an excessive amount of fat. Some fat in the diet is essential, she says, and recommends following current American Heart Association guidelines to derive less than 30 percent of our total daily calories from fat.