What do you think, which is healthier – a peanut butter sandwich or a glass of whole milk? In terms of fat, the sandwich is actually better, according to an article published by American Heart Association. They recommend a daily fat intake limited to 30 percent of the day’s total calories, but the type of fat we eat may be just as important as the amount. People who eat a diet high in monounsaturated fat were found to have a lower risk of heart disease than those who eat more saturated fats.
Monounsaturated fats may help reduce harmful triglycerides in blood and increase good HDL cholesterol. So, how can someone change ones diet accordingly? Try to incorporate more foods that have more good (mono or polyunsaturated) fat and less bad (saturated) fat. Here are a few examples:

THE GOOD GUYS
* Peanut butter
* Olive oil
* Avocados
* Soybeans
* Nuts
* Canola oil
* Corn oil
* Sesame, sunflower and pumpkin seeds

THE BAD GUYS
* Marbled meats
* Organ meats (including sausage)
* Butter
* Ice cream
* Mayonnaise
* Milk
* Cream
* Cheese
* Palm oil

IN THE MIDDLE
* Lean red meat
* Chicken
* Fish

But remember hidden saturated fats also lurk in lots of snack foods such as cookies, chips, and candy. For example, anything with coconut or coconut oil even if it’s a vegan snack will be high in saturated fat.

And note that this isn’t, of course, an open invitation to start gorging on peanut butter. It’s still wise to keep your total fat intake to around 30 percent a day – just make them “better” fats.