Heart Healthy Foods: The Essential Role of Healthy Fats in Promoting Cardiovascular Health
I am sure you have heard fats are bad for your cardiovascular health. And it's true, fats have been villainized for years! With February being heart health month I want to share how healthy fats are a critical part of a healthy cardiovascular system. Recent studies show that a higher carbohydrate diet not saturated fats, especially a diet high in refined carbohydrates are responsible for increasing risk of cardiovascular disease. (1)
Should you Avoid Fats for Heart Health?
When it comes to maintaining a healthy heart, the conversation often revolves around cutting out fats entirely. However, not all fats are created equal, and some are actually crucial for cardiovascular well-being. In fact, incorporating the right kinds of fats into your diet can be a key component of a heart-healthy lifestyle! While some types of fats should be limited, others can be consumed to help support and improve your heart health.
What are the Different Types of Fats?
There are three main classes fo fats: saturated, unsaturated, and trans fats. There are several other types of fats that fall within these classes as well. Let’s get into what each of these types of fats are…
Saturated Fats:
Saturated fats make up about 50% of our cell walls and help protect the cell from unwanted materials invading the cell. These types of fats are solid at room temperature. Some great sources to include are butter from grass fed cows grass-fed beef, organic and pasture raised chicken and eggs coconut oil and MCT oil. Saturated fats are also important for bone health, support our immune system and are protective for our liver. However there are some saturated fats to avoid that are very inflammatory: margarine and buttery spreads like “I Can’t Believe it is not Butter and Earth Balance.
Trans Fats:
Trans fats are known to be the worst type of fat for your health. They have even been banned by the FDA because of the known health consequences they can have. Trans fats are usually formed through a process that adds hydrogen to vegetable oil making it become solid at room temperature making it a type of saturated fat. This oil is used because it is inexpensive and causes foods to last longer on the shelf. Small amounts of trans fats are found in processed meats and dairy products, but the real sources of trans fats is in packaged and processed goods. Make sure you are checking the label of your packaged foods for the trans fat content.
Unsaturated Fats:
These healthy fats, include monounsaturated and polyunsaturated fats. They play a vital role in promoting cardiovascular health and unsaturated fats have been shown to have numerous benefits for the heart.
One of the primary advantages of healthy fats is their ability to improve cholesterol levels. Monounsaturated and polyunsaturated fats can help lower LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol, while simultaneously increasing HDL (high-density lipoprotein) cholesterol, known as "good" cholesterol. By balancing these cholesterol levels, healthy fats can reduce the risk of plaque buildup in the arteries, lowering the risk of heart disease and stroke.
Moreover, healthy fats possess anti-inflammatory properties, which can further protect against cardiovascular issues and improve insulin sensitivity. (2) Chronic inflammation is linked to the development of various heart conditions, including atherosclerosis and heart attacks. By consuming foods rich in healthy fats, individuals can help reduce inflammation in the body, supporting overall heart health.
Fats to Ditch: Canola oil, vegetable oil, soybean oil, peanut oil, cottonseed oil, corn oil and grapeseed oil. These oils are highly processed and are oxidize easily, creating a lot of inflammation in the body.
Omega 3 Fatty Acids:
Omega 3 fatty acids are a type of polyunsaturated fat that include EPA and DHA that help lower inflammation. They are cardio protective by slowing down the rate of plaque build up in the arteries, can help lower blood pressure, reduce risk of arrhythmia’s, help raise HDL and lower triglycerides. Studies have shown they are protective or at least slow down the progression against chronic diseases like cancer, heart disease and arthritis, they also are important for brain and eye health. (3) About 1 gram per day is important for prevention and higher doses (2-4g/day) are needed to lower triglycerides and blood pressure.
Some best food sources include; wild caught fatty fish like salmon and sardines, wild caught cod, anchovies and herring, walnuts, flax and chia seeds.
Heart Healthy Foods
So, which fats should you include in your heart-healthy diet? Some excellent sources of healthy fats include:
Avocados: These creamy fruits are packed with monounsaturated fats, along with fiber and various essential nutrients.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are all excellent sources of heart-healthy fats, as well as omega-3 fatty acids.
Olive Oil: Extra virgin olive oil is a staple of the Mediterranean diet and is rich in monounsaturated fats, which have been associated with numerous cardiovascular benefits.
Fatty Fish: Salmon, mackerel, trout, and sardines are high in omega-3 fatty acids, which are known for their heart-protective properties.
Nut Butters: Peanut butter, almond butter, and other nut butters provide a tasty way to incorporate healthy fats into your diet.
Eggs: Are a combination of saturated and unsaturated fats are packed with nutrients including choline, folate, and vitamins A, D and E. They are also associated with a lower risk of cardiovascular disease. (4)
Heart Healthy Recipe: Miso Glazed Salmon
Salmon is a great source of unsaturated fat as it contains lots of omega 3 fatty acids which are known for their anti-inflammatory properties and ability to lower LDL cholesterol.
What you’ll need:
2 lemons
2 limes
¼ cup white miso
2 tablespoons extra-virgin olive oil
2 tablespoons maple syrup=
¼ teaspoon ground pepper
Pinch of cayenne pepper
1 (2 1/2 pound) skin-on salmon fillet
Take the juice from the lemons and limes and mix with the rest of the ingredients. Spread atop of the salmon and broil for 7-12 minutes until flakey.
The Takeaway: How to Improve Heart Health
Promoting heart health does not mean removing all fats from your diet! Healthy fats are an essential part of improving cardiovascular health and should make up around 25-30% of your total daily calories. They also help to synthesize hormones and allow you to absorb certain fat soluble vitamins like Vitamins A, D, E, and K.
Heart disease has been the leading cause of death in the United States since the 1950’s. With the increased consumption of processed and packaged foods this disease will continue to prevail.
If you are looking to improve your heart health don’t fear or stray from healthy fats! Some other tips include adding in a consistent exercise routine, limiting sodium intake, and focusing on hydration.
Your cholesterol and lipid levels take time to improve, but implementing these heart healthy tips will put you on your way to a healthier cardiovascular system!
My Favorite Omega 3 Supplements: