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5. Put Fats in Perspective

Fats are an important part of a healthy diet, especially unsaturated fats. The Mediterranean diet gets 30% or more of its calories from fat. It's widely considered one of the healthiest eating patterns in the world. Much of the fat in the Mediterranean diet comes from olive and other plant-based oils, as well as from fish.

"It's a matter of perspective," Mozaffarian says. "With the focus on low-fat, we lost track of that. A good diet isn't about percentages of fatty acids, but about an overall healthy eating pattern." Eat a mix of fruits, vegetables, whole grains, fish, lean meats and poultry, and healthy fats for a balanced diet.