More than likely, you have heard that in order to get healthy and continue to lead a healthful lifestyle, you need to pay closer attention to what your food intake is and also begin exercising (but not before discussing a proper exercise program with your physician).

Now that you have changed your eating and exercise habits, you still may notice little or no change in your health. Why is this? It may be because of a particular ingredient in the foods you are eating.

Since 1993, the Food and Drug Administration has required that saturated fat and dietary cholesterol be listed on the food label. As of Jan. 1, 2006, food manufacturers will be required to identify the amount of trans fat in foods as well.

This is good news. Now that the government is requiring food labels to identify the artery-clogging trans fat, consumers will have one additional piece of information available to help them make heart-healthful food choices and reduce their risk of heart disease.

The FDA estimates that just by revealing the trans-fat content on labels, between 2,000 and 5,600 lives a year can be saved as people choose healthier foods or manufacturers change their recipes and leave out damaging ingredients.

Some pro-consumer manufacturers have already started noting the trans fat on the label. In fact, Frito-Lay has announced it is eliminating trans fat from its popular Doritos, Tostitos and Cheetos snack foods. The company was the first major manufacturer to voluntarily begin adding trans fat content to labels.

Trans fat is formed when food-processing methods turn liquid oils into solid fats such as shortening and hard margarine. The majority of trans fat is made when hydrogen atoms are added to vegetable oil – a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods that contain these fats.

The bad news: trans fat, like saturated fat, raises the low density lipoprotein (LDL or “bad”) cholesterol that increases your risk of heart disease.

Trans fat is usually found in processed foods made with partially hydrogenated vegetable oils such as some vegetable shortenings and margarines, especially the harder margarines. Often these foods are snack crackers, candies, doughnuts, cookies, fried foods and baked goods.

You don’t have to wait for the manufacturer to update the label to find if a product contains hydrogenated vegetable oils – just take a look at the ingredient list. If hydrogenated or partially hydrogenated vegetable oil is listed as one of the ingredients, the product contains some trans fat.

Typically, the harder a margarine, the more trans fat it contains. Stick margarine contains a lot more trans fat than soft margarine spread.

It is very difficult to avoid trans fat if you buy processed foods. However, not all fat is the same and not all fats are bad. Fat is a major source of energy for your body and it helps you absorb the important fat-soluble vitamins A, D, E and K, as well as carotenoids.

Fat comes from both animal-and plant-derived foods and is important for proper growth, development and good health. In food products, fat provides taste, consistency and stability and leaves us feeling satisfied after eating.

When comparing foods to decide whether to buy a regular or nutrient-reduced version of a product – such as low fat, low sodium, low carbohydrate – look at the Nutrition Facts information. Do not assume that just because the product is labeled “low fat” it is the best choice.

If you are considering buying a low fat product, take the regular product off the shelf and compare the two versions. Many times both versions of the product have the same amount of calories. In fact, sometimes the lower fat version can even be higher in calories. For example, the next time you are in the grocery store compare reduced fat peanut butter to the regular. You may find that the calories are the same in both products.

The reduced fat version has a few less grams of fat, but it also has much more sodium and is much higher in carbohydrates. Realistically, peanut butter isn’t a food that we need to have a lower fat version available for anyway. The majority of fat in peanuts is in the form of monounsaturated fats, which help to lower your bad cholesterol without affecting your good cholesterol.

If you are looking to lower your fat intake, set your sights on decreasing the sources of saturated and trans fat in your diet. This will have the most impact on your cholesterol level. Try limiting your saturated fat intake to no more than 20 grams daily and consider using heart healthful oils such as olive, canola and flaxseed. By making these minor changes in your diet, you will stay on the road to good health.

Georgia Clark-Albert is a nutrition therapist at St. Joseph Hospital’s Diabetes and Nutrition Center, 900 Broadway.