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Fats are classified as either polyunsaturated, monounsaturated or saturated. Although fats are technically mixtures of these three types, they are categorized by the predominating fat in the mixture. Remember, it is advisable to restrict your intake of total fat to less than 30 percent of your total calories for the day with less than 10 percent from polyunsaturated fats, less than 10 percent from saturated fats and the balance from monounsaturated fats. Saturated fats should comprise no more than 10 percent of your daily calorie total. They're found in all animal products and some vegetables. Fat found on meat is a source of saturated fats. So are milk fat (cream, cheese, whole milk, butter), coconut oil and cocoa butter. Saturated fat is a factor in the buildup of blood cholesterol. You must limit your intake of it. Polyunsaturated fat, on the other hand, lowers cholesterol. Polyunsaturated fat sources include safflower, corn, sunflower, soybean and cottonseed oil, and fish. Polyunsaturated fats should account for (but should not exceed) 10 percent of your calories. Monounsaturated fats, found in olives, olive oil, peanuts, peanut oil, peanut butter and avocados, also appear to lower cholesterol. You may also consume up to 10 percent of your calories from this group. It would be hard to exceed 10 percent anyway. How many peanuts can you eat? There's no longer any doubt that a high cholesterol count is the highway to a heart attack. Blood cholesterol levels above 200-230 mg/dl are associated with an increased risk of heart disease. If you're under 30, your blood cholesterol count should be under 180 mg/dl; under 200 if you're over 30. Your dietary cholesterol intake shouldn't exceed 300 mg/day. This isn't much at all, considering that the yolk of one large egg contains 274 mg of cholesterol! If you're smart, you've just figured out where a lot of our coronary problems come from. If you're not, the National Institutes of Health spelled it out last year: Americans eat too many eggs! The all-American breakfast of two eggs, toast and butter and a couple of strips of bacon contains enough cholesterol to stiffen a timber wolf's arteries. This is what many of us eat every day. You should eat no more than two egg yolks per week. If you're eating eggs for protein to bulk up, just eat the whites. One large egg white contains about 3.4 grams of protein and only 16 calories.