Dieters often fear fat, but it actually is crucial to good health. The trick is to eat foods with the right kinds of fat and avoid the others. Some tips from nutritionists:

1. Understand what “good’’ fats do. The body uses these substances for many functions, including creating energy, maintaining cells, transporting vitamins and creating hormone-like compounds that help regulate blood pressure and heart rate. Healthy fats also can help lower bad cholesterol levels.

2. Go for monounsaturated fats ... Good food sources include olive oil, fish oil, avocados and olives — yes, fruits can contain healthy fats — and most nuts.

3. Polyunsaturated fats ... Soybeans, whole-grain wheat and vegetable oils, including corn, saffron, sunflower and soy, contain these fats.

4. ... and omega-3 fatty acids. These types of polyunsaturated fats appear to lower the risk of coronary artery disease and may guard against irregular heartbeats and high blood pressure. Go for salmon, herring, flaxseeds, walnuts and leafy green vegetables.

5. Limit trans and saturated fats. Trans fats are common in commercial baked goods such as crackers and cookies, as well as in fried foods such as doughnuts. Saturated fats are most often found in animal products (full-fat dairy and red meat),

partially-hydrogenated oils such as Crisco and coconut, palm and other tropical oils.

6. Use moderation. All types of fat are high in calories, so keep portions small. A handful of nuts — roughly 25 almonds, for example — is all you need for a snack. If you’re cooking with olive oil, spray a small amount into a nonstick pan or lightly brush the oil onto meat, fish or vegetables before grilling.

7. Eat well and exercise. Weight gain doesn’t come from fat (or carbohydrates) per se — it comes from too many calories overall and not enough activity.