Americans eat too much of the wrong kind of fat and too little of the right kind. “It’s time for an oil change,” says functional medicine specialist Mark Hyman, MD. Follow his tips below:

“The right fats can lower your risk for obesity and diabetes (diabesity), high blood pressure, heart disease and other chronic illnesses,” says Dr. Hyman.

So why not replace the cheap, readily available fats in your diet with healthy ones? You’ll feel better (and look better, too).