People who get their saturated fat from yogurt instead of other foods might have a slightly lower risk of heart disease, even if they eat the same amount of fat overall.

Eating saturated fat doesn’t always raise your risk of heart disease—it depends on where the fat comes from. For example, saturated fat in dairy and nuts might not hurt your heart, and could even be okay or helpful.

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 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.

If you swap out a little bit of butter and fatty meats for healthier fats like nuts and fish oil, you’re less likely to have a heart attack or die from heart disease — it’s not about eating less fat, but choosing better kinds of fat.