When making dietary choices, selecting foods that contain good unsaturated fats and limiting the intake of foods high in saturated fat is essential. The consumption of bad trans fats should be avoided altogether. Research has demonstrated that good unsaturated fats, including monounsaturated and polyunsaturated fats, can decrease the risk of developing certain diseases. Examples of foods that are rich in unsaturated fats include vegetable oils such as olive, canola, sunflower, soy, and corn, as well as nuts, seeds, and fish. It is important to keep in mind that the quality of the fat is as important as the quantity consumed. Therefore, a balanced diet that includes foods rich in good unsaturated fats can help to reduce the risk of developing certain diseases.