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Amid an obsession with low-fat diets in the 1980s, avocados were spurned by many — even though their fats are mostly unsaturated.

In contrast, Twinkies, which are high in sugar, sodium and saturated fats, but low in fiber, potassium and unsaturated fats, would receive a low score.

Since then, nutrition scientists have recognized that not all fats should be treated the same, and that unsaturated fats found in nuts, seeds, fish and certain vegetable oils can lower disease risk.

According to decades of rigorous research, these unsaturated fatty acids have many health benefits.

One simple strategy is focusing on the four F's of food: fiber, phytochemicals, unsaturated fats and fermented foods.