Many people think all fats are bad. But that is not true. Some fats are very good for your heart and body. Knowing which fats to eat can help keep your heart strong and healthy for a long life.
At Long Life Speciality Clinic, we have the best cardiologists in Mukundapur who guide patients on how to eat heart-healthy fats.
In this blog, we covered the importance of choosing healthy fats to support heart health. Eating more good fats like monounsaturated and polyunsaturated fats while avoiding harmful fats can lower your risk of heart disease. Simple dietary changes can make a significant difference in your overall well-being. Following these tips can help you maintain a strong heart and a healthier life.
What Are Heart-Healthy Fats?
Fats are a part of every cell in your body. They give you energy and help your body work well. But there are different types of fats. Some heart-healthy fats, like monounsaturated fats and polyunsaturated fats, are good for your heart. They help lower the “bad” cholesterol, known as LDL cholesterol, and raise the “good” cholesterol, referred to as HDL cholesterol.
Types of fats
There are four main types of fats you should know about:
Monounsaturated Fats
These fats are found in olive oil, avocados, and nuts like almonds and macadamia nuts. They help lower bad cholesterol and maintain heart health.
Polyunsaturated Fats
These include omega-3 and omega-6 fatty acids. Your body cannot make these, so they are called essential fatty acids. You can get omega-3 from fatty fish like salmon and mackerel, and seeds like flaxseeds and walnuts. These fats help reduce inflammation and support healthy heart function.
Saturated Fats
You find these fats in red meat, butter, and full-fat dairy. Eating too much can raise your LDL cholesterol and increase the risk of heart disease. It is best to eat these fats in small amounts.
Trans Fats
These are the worst fats. They are in many processed foods, baked goods, and fast food. Artificial trans fats raise bad cholesterol and lower good cholesterol. Avoid foods with hydrogenated oils in their ingredients.
Easy ways to add heart-healthy fats
Adding good fats to your meals is easier than you think:
- Use extra virgin olive oil or canola oil instead of butter.
- Add a handful of nuts or seeds to your snacks or salads.
- Eat fatty fish, like salmon or mackerel, twice a week.
- Use avocado instead of mayonnaise on sandwiches.
- Sprinkle flaxseeds or sunflower seeds on oatmeal or yoghurt.
Choosing the right fats for a healthy heart
Choosing the right fats is crucial for maintaining a healthy heart and a strong body. Eating more monounsaturated and polyunsaturated fats, including important omega-3 fatty acids, helps lower harmful cholesterol and reduce heart risks. It’s also important to avoid or limit unhealthy fats, such as saturated and trans fats. Simple changes in your diet, such as using olive oil or eating fatty fish, can have lasting benefits.
For personalised advice and care, seek guidance from experienced heart specialists who can help you adopt a heart-healthy lifestyle and live well for years to come.
Schedule your heart health check
For expert advice and care, visit Long Life Speciality Clinic. We have the best cardiologists in Mukundapur dedicated to helping you live a longer, healthier life. Book your appointment today.