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A healthy diet includes reducing your fat intake to 30 percent or less of your total daily calories. Keep in mind that saturated fat -- the kind of fat that is solid at room temperature -- has the worst effect on the blood cholesterol. However, it is important to note that cholesterol levels in the blood are not 100 percent diet related: There is also a genetic component at work. Some women have low cholesterol no matter what they eat, while others have high levels of cholesterol despite a low-fat diet.

THE HEALTH RISKS OF A HIGH FAT DIET

There is a strong association between diet and the development of heart disease and cancer. The consumption of too much fat may increase the risk of developing these diseases, but other foods may actually reduce your risk. 

Heart Disease 

Cardiac problems are the leading causes of death for American women. Heart disease tends to occur later in women than it does in men, presumably because premenopausal women produce estrogen, a hormone that seems to provide some protection against heart disease. The level of estrogen, however, drops drastically at menopause, when menstrual periods stop. Without the protection of estrogen, a woman's risk of heart disease begins to climb. 

If you consume high levels of saturated fat and cholesterol, sticky lumps may build up in your arteries, leading to a condition called atherosclerosis. Eventually, the arteries may clot off or become completely blocked, causing a stroke or heart attack. However, certain fats and oils in the diet, especially from nuts and soft margarine products, are rich in vitamin E (a natural antioxidant) and actually reduce your heart disease risk. 

Not all blood cholesterol is bad, however. When you consume fat, it is digested and bound into fatty packages called lipoproteins. Lipoproteins carry the fat through the blood vessels for use or storage in other parts of the body. There are three main types of lipoproteins:

• Very low-density lipoproteins (VLDLs)
• Low-density lipoproteins (LDLs)
• High-density lipoproteins (HDLs)

The VLDLs carry fat and cholesterol through the bloodstream to fat tissue. After they drop off some of the fat, they become LDLs. LDLs are sometimes called carriers of "bad cholesterol" because this type of cholesterol builds up in the blood vessels after it is oxidized. HDLs are called "good cholesterol" particles because they pick up the cholesterol that has been deposited in the blood vessels and carry it back to the liver where the body can get rid of the cholesterol. Trouble arises when there is not enough good HDL to carry the LDL cholesterol deposits away. To keep down the level of your LDLs, choose a low-fat low-cholesterol diet and rich in antioxidants. Exercise increases the amount of HDLs in your body, another reason why it's important to exercise regularly.

Cancer 

A diet high in fats seems to increase the risk of some cancers, although the exact reasons for this are unknown. In particular, a high-fat, high-calorie diet is believed to increase the risk of cancer of the breast, uterus, colon, and ovaries. One theory postulates that fats may increase a woman's production of some estrogen products that promote cancer. While estrogen does help prevent heart disease, too much estrogen is believed to be a prime cause of reproductive cancer in older women. Some authorities recommend a diet of less than 20 percent of calories from fat to reduce the risk of breast cancer.

FINDING AND PREPARING THE RIGHT FOODS

Today, it is easier than ever to make low-fat foods part of a delicious, healthy diet. From nonfat ice cream to crackers and cookies, low-fat foods are a major growth industry in this country. Restaurants, too, have gotten on the low-fat bandwagon. 

When shopping, read food labels carefully, especially noting when a product is called "low-fat" or "90 percent fat-free." These claims may not reflect the true calories from fat in the food. The problem with figuring the percentage of fat in a product is that the percentage is based on weight, including water. For example, ground meat is about 70 percent water. So, even if the meat is labeled "10 percent fat by weight," it still derives over 50 percent of its calories from fat. 

As with other types of dietary changes, the key word in reducing fat intake is moderation. Drastic changes in the diet are much more difficult to accept and maintain. Instead, adopt the concept of choosing low-fat foods more often and high-fat foods less often. Limit the use of saturated fats in general, and use vegetable oils such as olive and canola oils. Watch the portion size of protein-rich foods. You only need about 6 ounces for the entire day. Vegetables and grains (starches) are filling and low in fat, so make them the center of a meal, and use protein-rich foods for accent. Instead of red meat, choose chicken (without skin), fish (fish oil may help protect against heart disease), and plant proteins (such as peas and beans). 

Many of your favorite foods can be easily adapted to provide the same flavors with lower calories. Try making salad dressings with a tomato or yogurt base instead of oil or mayonnaise. Nonfat yogurt can substitute for high-fat sour cream. Milk shakes can be made with fruit and nonfat frozen yogurt or ice milk. Try an angel food cake instead of a layer cake. 

Be alert to methods of food preparation, too. Avoid frying, or pan fry in a skillet sprayed with a nonstick vegetable oil. Grilling, broiling, and microwaving are good low-fat methods for cooking meats, poultry, and fish.