Just when you think you’ve got weight loss and heart health figured out, new studies emerge debunking everything you thought you knew. Recent investigations into the consumption of fat are rewriting the manual on cardiovascular health.

It’s long been thought that saturated fat—the kind found in meat and dairy products—play a major role in cholesterol in the blood stream and heart disease. However, growing research is proving otherwise. Experts now agree that a combination saturated and unsaturated fats are actually healthy for the heart.

But don’t take our word for it. Even the American Heart Association is getting onboard with these latest findings.

The fact that fat is actually good for you, isn’t easy for most people to swallow. Although, that’s no surprise. For decades doctors and nutritionists have conditioned society to view cholesterol as the enemy; touting non-fat diets as the optimal way to manage weight and maintain heart health. Yet, as consumption of fat has declined, obesity and heart disease have skyrocketed.

So what gives? Well, we’re learning that consumption of simple carbohydrates also play a role in these dismal statistics.

As counter intuitive as it might seem, eating fat can actually help you lose weight. Research indicates that consuming polyunsaturated and monounsaturated fats (from nuts, seeds, olives and oils) in moderation, actually help people lose weight and improve heart health. The research shows that if you reduce simple sugars found in processed foods unsaturated fats are good for you in much larger quantities than originally thought. But here’s the kicker – it turns out that saturated fats may not be as bad for you as we once thought.

But wait, doesn’t cholesterol clogs arteries and cause obesity? Actually… no. Researchers recently studied the consumption of both saturated fats (those that are solid at room temperature) and unsaturated fats (those that are liquid at room temperature) and they found no difference.

So how can it be that dietary recommendations have been wrong about fat for so long? It turns out that dietary guidelines about cholesterol were built on logical, but incorrect assumptions rather than hard evidence. It was assumed that there were bad fats in the same way there are bad carbs and eliminating these (presumably) bad fats would reduce obesity and heart disease.

However, not everything has changed with our understanding of fats. As research clarifies the role of natural fats in a healthy diet, it’s reinforced the dangers of artificial trans fats.

Trans fats, also known as “partially hydrogenated oil” and “vegetable shortening,” are manmade fats. They’re produced through an industrial process that uses a chemical reaction to combine hydrogen and liquid vegetable oils, causing it to solidify.

Trans fats are horribly unhealthy. In fact, the Harvard School of Public Health calls trans fats “the worst fat for the heart, blood vessels, and rest of the body.” The Mayo Clinic says trans fats are “double trouble for your heart health.”

Why the bad rap? Because trans fats both raise “bad” LDL cholesterol and lower “good” HDL cholesterol. They’ve been found to significantly increase the risk of heart disease and Type 2 diabetes, as well as promote inflammation and obesity.

Food makers and restaurants have used trans fats since the early 1900s because they’re cheaper to produce, make food taste irresistible, and increase shelf life. While recent legislation has reduced the amount of trans fats used by food makers and restaurants, it’s still prominently found in processed foods. Beware of baked goods, snacks, fried food, refrigerated dough (i.e. canned biscuits and cinnamon rolls), creamer, and margarine.

And don’t rely on nutrition facts. For products that contain less than 0.5 grams of trans fats per serving, manufacturers can legally claim 0 grams of trans fats. That said, be sure to read the list of ingredients. Avoid products that list the words “partially hydrogenated” anywhere in its ingredients.

So there you have it. Fats—natural fats that is—are not your enemy when consumed as part of an otherwise healthy diet. Stop avoiding them. Instead, cut sugar and eliminate processed foods from your diet. Meanwhile avoid artificial trans fats like the plague.

It may take rewiring your brain to stop viewing natural fats as a guilty pleasure. However, it’s a change you’ll most likely enjoy. Nuts, avocados, seeds, olives, and oils offer a great place to start your heart health journey. Bon appetite!