When it comes to maintaining a healthy diet, all fats are not created equal. A common misconception is that all fats are bad, when in fact some fats are essential and are needed for energy, vitamin absorption and cell function.

Humans should consume fewer saturated and trans fats. These can contribute to increases in blood cholesterol, which leads to a greater risk of heart disease. Saturated fats are typically found in animal-based products such as beef, butter and other full-fat dairy products. Trans fats are commonly found in packaged bakery products.

Instead, choose mainly polyunsaturated and monounsaturated fats found in vegetable oils, nuts, seeds and fish. These fats help support healthy cholesterol levels, which are associated with a lower risk of heart disease.

To incorporate more unsaturated fat and less saturated and trans fat into a diet, switch from butter to soft spreads which are made with a blend of nutritious plant oils, including canola and soybean oils. These spreads contain 70 percent less saturated fat than butter, no cholesterol and zero grams of trans fat per serving. The soft spreads range from zero to 8 grams of total fat and zero to 2 grams of saturated fat per serving. When choosing a soft spread, read the nutrition facts panel and add up the combination of saturated and trans fats. Look for spreads with a combined total of 2 grams or less of saturated and trans fats and zero grams of cholesterol.

Integrating spreads into a diet is easy: Use them in place of butter for spreading on toast and vegetables, cooking and baking.

This story provided by North American Precis Syndicate Inc.