Fight Cholesterol With Healthy Food Fats

Five fats to eat for a healthy heart

When it comes to improving your cholesterol level, the popular line of thinking goes something like this: "Eat less. Do not eat that. Never, ever even think of looking at those!”

Now what if we told you that not all fats are created equally? In fact, eating more of certain everyday foods may help tip the numbers in your favor
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The Benefits of Good Fats

Experts and nutritionists health began to talk about you for some good food and good fats. They are still fat, but have also good because they fall into the category of monounsaturated and polyunsaturated fatty acids. Studies have shown that these fatty acids (found primarily in cold-water fish, nuts, seeds and vegetable oils) can help reduce your chances of developing heart disease and other health problems.

These fats are also sources of omega-3, fatty acids (part of the family of polyunsaturated fatty acids) that your body needs to build cells and the control of blood clotting. Omega-3 is also considered an important part of a healthy diet for the heart. Good sources of omega-3s are cold water fish like salmon and tuna.

Know Your Bad Fats

Trans fats and saturated fats are the issues, and you are good to look carefully at your consumption of these types.Your daily saturated fat intake should be less than 7 percent of total calories per day, and trans fat intake should be less than 1 percent, according to the American Heart Association. For most people, this means that the consumption of 15 grams or less of saturated fat every day. But if you can take steps to think more about what you can eat (like avocado guacamole is healthy for the heart, trail mix with nuts and seeds, and a fillet of grilled salmon), rather than you should eat less, suddenly a diet plan healthy as possible - it's delicious!

Heart-Healthy Fats You Need to Eat

Keep in mind that all fats -- healthy or otherwise -- have a good amount of calories (about 9 calories per gram), so try to keep your calories from fat to no more than 25 percent to 35 percent of total calories (about 56 g to 77 g per day based on a 2,000 calorie diet). Here are some good sources of heart-healthy fats:

1. Avocados
In addition to mono-unsaturated fats Healthy Heart, which help reduce LDL cholesterol, lawyers include other heart-healthy compounds, such as soluble fiber, vitamin E, folic acid and potassium.

2. Flaxseed
Flaxseed not only has heart-healthy fiber, it also contains alpha-linolenic acid (ALA), a type of omega-3 fatty acid.

3. Fatty fish
Replacing foods high in saturated fat with those abundant in the omega-3 fatty acids found in fish like salmon, herring and sardines may help support healthy cholesterol.

4. Olives and olive oil
Olives and their oil are abundant in beneficial monounsaturated fats. They also contain phytochemicals like polyphenols, associated with reduced risk of cardiovascular disease.  

5. Walnuts
Walnuts have the highest level of omega-3 fats of any nut. Just one small handful (about 14 walnut halves) supplies 2.6 g of omega-3 fats.

All fats -- healthy or otherwise -- contain a fair amount of calories (about 9 calories per gram), so aim to keep your fat calories to no more than 25 percent to 35 percent of total calories.