For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol. But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend. Emerging research has shown that there is such a thing as healthy fats which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).

But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy? Here are 20 tips for choosing healthy fats in your diet: