Allowing fats are..

 Fat keeping long saturation, stabilizing sugar level in blood, and staying a base source for fuels instead of carbohydrates. Are the best fats sources:

Walnuts, sweet or not sweet , or stevia of a not peanut, of erythritol,  as containing aflatoxin, its avoiding as affecting negativity on health., vegetable oils as avocado of, olive oil, coconut, eggs, fat cheeses, curd, fat Crete yogurt, simple, not sweet, seeds of flax, chia, pumpkin seeds, fat fish, butter oil, or melted oil, fat creams sometimes, goose, beef fat.

Margarine and other hydrogenized fasts, seeds of soy  oils, raps, sunflower, pork, beef fat of low quantity and non famous origin, but a quality  lard and farmer quality beef fat are good choice, artificially growing  red fish are not good fats, which you are used often without a health harmful.

A people fearing fats,that associating his with cholesterol, thus am asking you, which differences between fat and cholesterol?

Cholesterol is a one from a fat forms, and in difference from fat, cholesterol not burns for energy getting, but he is using by organism for manufacturing different hormones, containing a normal functioning nerve cells for gall manufacturing and restoring damages tissues . Cholesterol    having in animal origin products as meat, fish, milk food, confectionery items. Remember, that on 80 perc,. of fats are needing for your organism, manufacturing which by liver, 20 perc. you are getting from food. System works , that you are beginning eating meal with low fats and cholesterol, organism understand it and give sign for live manufactures more cholesterol, its works on a back side:if you are eating meal with fats high contains, you liver is not needed   many works, he is manufactures less cholesterol. And here is result, thus not limiting fats, thus organism self regulates a needing manufacturing and consumption of cholesterol.

 And researches by last year shown  ,that diets with animal fats, not causing cardiovascular diseases and helping preventing theirs and lowering risk for other diseases.