There are a few different kinds of fat in food. Controlled intake of some fat is good for health. Normally, saturated fat and trans fat are harmful. Monounsaturated fat, Polyunsaturated fat, and Omega-3 fatty acids are considered to be healthier. The recommended fat intake are listed below.
Take less than 10% of calories from saturated fats. Less than 7% to further reduce the risk to heart disease.
Replace solid fats with unsaturated fat if possible.
Take as little trans fat as possible.
Take less than 300 mg of dietary cholesterol per day.