Incorporating fat in your meals and snacks can actually be beneficial for your health. Fat plays a crucial role in aiding your body to absorb certain essential nutrients. Additionally, it enhances the flavor and texture of your food and helps you feel fuller after a meal. It is important to know various types of fats and what heart-healthy fats are so you can make informed and healthy choices.
What Are Heart Healthy Fats
It’s worth knowing that not all fats are created equal when it comes to heart health. Some types of fat are actually better for your heart than others. To promote a healthy heart, it’s recommended to choose these healthier types of fats more frequently.
- Monounsaturated and Polyunsaturated: By incorporating these fats into your diet, you can actively lower both your total and LDL cholesterol. It’s a small change that can make a big difference in your overall health.
- Omega-3 fatty acids: These are known to have a positive impact on heart health by reducing the accumulation of plaque in arteries and lowering levels of triglycerides, which are unhealthy fats, in the bloodstream. These essential fatty acids have been shown to reduce the risk of heart disease and stroke, making them an important dietary component for overall cardiovascular health.
By selecting the above healthier types of fats more often, you can maintain a healthy heart and overall well-being
Heart-Healthy Fats List – Examples of Healthy Fats
Monounsaturated fat
- Olive oil
- Peanut oil
- Canola oil
- Avocados
- Nuts and seeds
- Peanut butter
Polyunsaturated fat
- Soybean oil (often called “vegetable oil”)
- Corn oil
- Safflower oil
- Soft tub margarines
- Walnuts
- Flax seed
- Sunflower seeds
Omega-3 Fatty Acids
- Fatty or oily fish, such as salmon, mackerel, tuna, sardines, herring
- Walnuts
- Ground flax seed
- Flaxseed oil
Which Fats Are Unhealthy Fats?
Consuming foods that are high in saturated and trans fats can lead to an increase in your total cholesterol and LDL (“bad”) cholesterol levels. This, in turn, increases your risk of developing heart disease. Therefore, it is recommended to limit your intake of these types of fats in your diet.
- Substitute saturated fats with healthier types of fats as much as possible to maintain a healthy diet. You can opt for cooking or baking with oils such as olive oil or canola oil, which are considered to be healthier alternatives. Using these healthier types of fats can help in reducing the risk of various health issues that may arise due to the consumption of saturated fats.
- Steer clear of trans fats to maintain a healthy diet. You can identify the presence of trans fats in your food by checking the ingredients list for hydrogenated or partially hydrogenated oil. If this ingredient is listed, then the food contains trans-fat. It’s always better to choose foods with healthier fats like unsaturated fats, which can be found in nuts, seeds, and fish.
Note: If a food you like has trans-fat, read food labels for similar products. You may find some made without unhealthy fats.
Sources of Unhealthy Fats
Saturated Fat
- Meat
- Poultry with skin
- Coconut oil
- Palm oil and other tropical oils
- High-fat dairy products, such as whole or 2% milk, cream, butter, and ice cream •
Trans fat
- Chips and crackers
- Cookies
- Doughnuts
- Bakery goods – Cakes, Pastries
- All fried foods such as French fries
- Stick margarine
What About Dietary Cholesterol?
Animal products such as meat, dairy foods, seafood, butter, and eggs have dietary cholesterol. Consuming foods high in cholesterol can lead to increased cholesterol levels in the body. However, the impact on the body is less significant than that of saturated and trans fats. Cholesterol is commonly found in the same foods that contain saturated fat. Therefore, limiting the intake of saturated fat can also lead to a reduction in cholesterol intake.
Read here about healthy cholesterol numbers and how to keep cholesterol within recommended range
Meal Planning Tips
If you’re looking to make healthier choices regarding the fats you consume, there are a few tips you can keep in mind. By being mindful of the types of fats you eat, you can reduce your intake of unhealthy fats and dietary cholesterol. These tips can help guide you towards healthier options.
– Use olive oil or canola oil when cooking or baking.
– For a healthy snack, enjoy a 1-ounce serving of nuts.
– Add ground flax seed and berries to yogurt for a quick and easy breakfast.
– Use a slice of avocado on your sandwich instead of mayonnaise or butter.
– When consuming chicken and turkey, remove the skin.
– Choose lean cuts of meat such as top round or sirloin steak for beef and top loin chop or tenderloin for pork.
– Consume seafood at least twice a week to maintain a healthy diet.
Check this Best Resource on Health and Nutrition
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
