The softer the margarine, the more unsaturated it is. If you are watching your sodium intake, try unsalted margarine. Limit butter, lard, fatback, and solid shortenings. They are high in saturated fat. Buy light or nonfat mayonnaise instead of the regular kinds that are high in fat.
Most salad dressings are lower in fat than mayonnaise.
For tips on cooking with unsaturated fats, see Fat-Saving Recipe Substitutions . Since nuts and seeds are high in fat, they are often grouped with fats and oils. The fat in nuts and seeds is mostly unsaturated, but these foods are still high in total fat and calories. Salted nuts are also high in sodium. Nuts and Seeds to compare the fat and calories in nuts and seeds.