Fats all have the same calories. But there are better fats versus bad fats. The olive oil is heart healthy while lard is detrimental. The better fats are olive oil, canola oil and almond oil that have the highest heart healthy fat. Other good fats are sunflower, safflower, corn oil, and peanut oil. Oils that are solid at room temperature like butter, shortening, and lard are detrimental.

Serving size matters. You can’t put olive oil on everything just because it’s good for you. Too much fat is too much of a good thing and you will gain weight. Although it’s good, it’s good in small quantities. You can also use are veggie sprays like Pam.

Among vegetable oils, soybean oil is the least expensive and falls into the good category. Canola oil and olive oil are even better. As for olive oil, it doesn't matter if it’s extra, extra, extra virgin or just regular olive oil. Whether it’s pressed first or the fourteenth pressing of the olive, you still are getting the fat that’s heart healthy. By definition, light olive oil is light by color. That doesn’t mean it's low in calories.

Keep these fat facts in mind on your next grocery shopping trip.