It's no myth: There is such a thing as healthy fat. Monounsaturated and polyunsaturated fats -- when eaten in moderation -- can reduce bad cholesterol and lower your risk of heart disease and stroke. Monounsaturated fats are also usually high in vitamin E, while polyunsaturated fats contain omega-6 and omega-3 fatty acids.

Where possible, replace the saturated and trans fats in your diet with the monounsaturated and polyunsaturated kind. Find them in such foods as avocados, peanuts, seeds, olive oil, vegetable oil, salmon and trout. The fats you eat should make up no more than 25 to 35 percent of your daily caloric intake (with each gram of fat containing nine calories), the American Heart Association recommends.

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If you're looking for real results in the gym, pairing a regular weight training routine with your cardio regimen can help energize you, tone muscles and build strength. Here are some tips for staying safe and avoiding injuries:

-- Warm up and cool down with stretching, light jogging and calisthenics.

-- Wear proper footwear to ensure your stability when lifting.

-- Always follow proper technique; do research beforehand or ask a fitness trainer.

-- Have a spotter help you with free weights. Lift slowly and with control. Avoid using momentum or jerking the weights.

-- Be aware of your surroundings to avoid accidents with other gym patrons. But concentrate on what you're doing. Distractions, such as chatting while lifting, can lead to injuries.

-- Never hold your breath while lifting. This could make you light-headed and dizzy.

-- Allow time for muscles to rest between workouts.

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Looking to reduce your risk of heart disease, boost your immune system and do something good for the environment all at the same time? There's a fish for that.

The Monterey Bay Aquarium has released its Super Green List, a lineup of seafood that is not only rich in omega-3s and low in contaminants like mercury, but are also classified as faring well in the environment. Farmed mussels and rainbow trout, wild-caught Alaskan salmon, and troll- or pole-caught albacore tuna from the United States or British Columbia all made the list. Check out the rest of the best at seafoodwatch.org/health.