Getting to Know Fats
The following are guidelines for reducing cardiac risk and understanding the different types of fats. Diet plays an important role in the prevention and treatment of cardiovascular disease.
A heart healthy diet is one that includes fiber-rich, nutrient-dense foods such as fruits, vegetables, and whole grains. Fat is an important component to a heart healthy diet, but the type of fat you choose can have significant impacts on your cholesterol and cardiovascular health. Most importantly, we want to limit saturated fat, avoid trans fats, incorporate unsaturated fats, and increase consumption of omega-3 fats.
DECREASE TRANS FATS
These fats are created during a process that adds hydrogen to liquid vegetable oils to make them more solid, and therefore they are found in processed foods. In 2013, the FDA made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe in human food.
DECREASE SATURATED FATS
These fats are found in animal products like red meat and full-fat dairy. They tend to raise total cholesterol levels. The American Heart Association recommends limiting saturated fats to <7% of calories (<15g) per day.
INCREASE UNSATURATED FATS
These fats can provide benefits to the heart and improve LDL cholesterol when eaten in place of saturated fat and refined carbohydrate. Keep in mind these heart-healthy fats are also calorically-dense and best eaten in moderation.
INCREASE OMEGA-3S
These fats should be optimized as they are an essential type of unsaturated fat that can help lower triglycerides, raise HDL (”good cholesterol”), and reduce overall risk for heart disease. Omega-3s are found in fatty fish and plant-based fats like nuts and seeds. The American Heart Association recommends eating fish 2 times per week.
Last updated 10/14/23