Eating fish that contains saturated fat might actually help protect your heart — for every little bit more saturated fat you get from fish, your risk of heart disease goes down by 13%.

Eating a moderate amount of healthy fats—like those from fish and plants—may help lower your risk of heart disease by improving your blood fats and reducing body inflammation.

For people who already have heart disease, eating foods high in saturated fats—like butter or red meat—doesn’t seem to make their chances of having a heart attack or dying any higher or lower.

Eating more saturated fat—like in butter or red meat—doesn’t seem to make people more likely to get heart disease, based on this big review of studies.

Eating more red meat — which has certain types of fat — might raise your chance of getting heart disease by 7% for every extra 1% of your daily calories that come from those fats.

Eating more or less of different kinds of fats—like butter, olive oil, or vegetable oil—doesn’t seem to change your risk of heart disease, no matter what you eat instead of them. What matters more might be where the fat comes from, like whether it’s in cheese, nuts, or fried food.