In terms of heart health, not all fats are created equal. Some types of fats can actually help reduce your cardiac disease risk, while others can increase your cholesterol screening levels. Knowing the differences and how to incorporate more heart-friendly fats into your diet is essential for protecting your health.
The Bad Fats: Know What to Limit
While recent research shows saturated fats consumed in moderation may not directly cause heart disease, too much of these fats (along with trans fats, which are strongly linked to increased inflammation and cardiac risk) can negatively impact cholesterol screening levels.
Saturated Fats
Saturated fats are usually solid at room temperature and are sourced mostly from animal sources such as meat and dairy. Years ago, saturated fats were believed to significantly raise LDL (a.k.a. bad) cholesterol levels and cardiac disease risk. However, recent research suggests saturated fat may not directly cause heart disease in otherwise healthy people when eaten in moderation.
That said, saturated fats can influence LDL cholesterol when consumed in excess. Foods with a lot of saturated fat include fatty pieces of beef, pork, lamb, dark chicken meat, high-fat dairy products, and foods made with coconut and palm oils. Be careful when consuming these foods to limit your saturated fat intake.
Trans Fats
Trans fats are produced by an industrial process that incorporates hydrogen into vegetable oils to solidify them. This process also creates an unhealthy fat that can increase LDL cholesterol and reduce HDL (a.k.a. good) cholesterol. Trans fats are strongly linked to increased inflammation and a greater risk of cardiac disease and stroke.
Thankfully, trans fat has been mostly phased out of foods in recent years due to increased awareness of its health risks. But it’s still important to check nutrition labels and ingredient lists, especially on fried foods, baked goods, spreads, microwave popcorn, and some margarines. If you see the words “partially hydrogenated” on an ingredient list, even if the amount per serving is tiny, put the product back on the shelf.
The Good Fats: What to Eat More Of
Replacing saturated fats with monounsaturated fats from plant sources such as olive oil and avocados and polyunsaturated omega-3s from fatty fish can help lower LDL cholesterol, manage HDL levels, and reduce heart disease risk.
Monounsaturated Fats
Monounsaturated fats have gained superstar status in the health world. Multiple studies over the years have shown monounsaturated fatty acids help reduce LDL cholesterol while maintaining levels of HDL cholesterol.
Monounsaturated fats are found mainly in plant sources such as canola oil, olive oil, peanut oil, nuts, and avocados. Replacing saturated fats with monounsaturated fats may help lower your heart disease risk.
Polyunsaturated Fats
Polyunsaturated fats include essential omega-3 and omega-6 fatty acids your body needs but can’t produce on its own. Generally speaking, getting more omega-3s in your diet promotes heart health by helping manage cholesterol levels and even reducing blood pressure in some people.
Good sources include fatty fish such as salmon, mackerel, herring, and sardines, along with plant sources including walnuts, chia seeds, flaxseeds, and their oils. Soybean oil, corn oil, and sunflower oil also provide omega-6 fatty acids, another polyunsaturated fat that may help reduce LDL cholesterol levels.
How to Use Heart-Friendly Fats
Now that you know which fats are best for your heart, work on shifting your food choices to maximize healthy monounsaturated and polyunsaturated options while limiting saturated and especially trans fats. Here are some easy diet swaps you can start with:
- Cook with olive, canola, or peanut oil instead of lard, butter, or coconut oil
- Snack on a small handful of nuts instead of chips or crackers
- Spread avocado or nut butter on toast instead of cream cheese or butter
- Choose grilled salmon over a fatty hamburger or sausage
- Swap whole or 2% dairy milk with unsweetened almond milk
- Use mashed avocado instead of cheese on sandwiches
- Drizzle salads and veggies with olive oil-based dressings
Also, be mindful of sodium, added sugars, and refined carbohydrates such as white bread, as these can negatively impact heart health, too. Focus on obtaining nutrients from whole foods instead of processed products whenever possible.
A few small substitutions here and there can tip your diet in a heart-healthier direction. Over time, the small changes make a big difference.
The Role of Cholesterol Screenings
Along with tweaking your diet, getting routine cholesterol screenings from your doctor can help you keep tabs on your heart disease risk. Guidelines generally recommend all adults age 20 or older have a cholesterol screening at least once every 5 years. Those with risk factors, including obesity, high blood pressure, or a family history of early heart disease, may have to get tested more frequently.
A standard cholesterol blood draw provides important numbers:
- Total cholesterol level
- LDL (bad) cholesterol level
- HDL (good) cholesterol level
- Triglycerides level
The results give you and your doctor information to guide lifestyle changes and medication if needed to get your numbers into a healthy range. Knowing your cholesterol numbers along with your blood pressure level and other risk factors provides the best assessment of your personal heart disease risk.
Partner with Imperial Center Family Medicine for Heart Health
Rather than trying to interpret health markers such as cholesterol on your own, work with your doctor for appropriate screening schedules. Imperial Center Family Medicine’s compassionate providers offer individualized guidance to help you understand your risk factors and take steps to optimize your heart health.
We provide comprehensive cholesterol testing and partner with you on lifestyle changes, medications, or other interventions when needed to reduce your risk. Contact us today at 919-873-4437 or online to learn more or make an appointment to discuss your heart health.