Cholesterol: A waxy, yellow fat, or lipid, found among the fats in the body and in all cells of the body. The liver produces cholesterol, and animal-based foods contain cholesterol. Cholesterol is used to manufacture cell membranes, some hormones and other tissues.

        LDL (low-density lipoprotein) cholesterol: This is the bad cholesterol. (Think “lousy,” dietitians advise.) If there's too much of it, it builds up on the walls of the arteries, blocking blood flow to the heart, brain and other organs. Too much LDL is a major risk factor for heart attack and stroke.

        HDL (high-density lipoprotein) cholesterol: This is the good cholesterol. (Think “happy.”) HDL helps carry away the bad cholesterol so it can't clog your arteries. Experts believe a high level of HDL cholesterol (60 and up) can help prevent heart disease. And low levels of LDL (under 40) are a major risk factor for heart disease.

        Lipids: A big medical word for the many types of fat.

        Fatty acids: The major kinds of fats found in foods are saturated, polynsaturated, monounsaturated and trans fats. When it comes to fat, hydrogen is a key player: The more hydrogen in the fat molecule, the worse the fat is for you:

        • Saturated fats: These have all the hydrogen that will fit on the molecule, and they're a major source of cholesterol. They're found (and should be avoided) in whole milk, cream, ice cream, whole-milk cheeses, butter, lard and meats, and palm, palm kernel and coconut oils and cocoa butter.

        • Trans fats: These are unsaturated, but they can raise total and LDL cholesterol levels and lower HDL levels. Trans fats happen when hydrogen is added to vegetable oils used to make commercial baked goods, and are used for cooking and deep-frying at most restaurants. Check the label on cookies, crackers and other commercially baked goods to see if they contain partially hydrogenated vegetable oils, and avoid deep-fried french fries, onion rings and donuts.

        • Polyunsaturated and monounsaturated fats: The molecules of these fats have room for more hydrogen, and are usually found in liquid vegetable oils. Polyunsaturated fats help your body get rid of newly formed cholesterol. They are liquid at room temperature and in the refrigerator, and are found in safflower, sesame, corn and sunflower oils, nuts and seeds. Monounsaturated fats are liquid at room temperature and start to solidify in the refrigerator. They're found in olive, canola and peanut oils and avocados.

        Sources: The American Heart Association; The National Cholesterol Education Program; The National Heart, Blood and Lung Institute.

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