We have gone through a long path of the time of all weak or fat, because we have learned more about the nuance behind the role that food fat can play in our overall health. All the fat is not “bad” and there is a time and a place for each type of fat in a healthy diet, even when you prioritize heart health.
Like most things, it’s all about balance. Fat is essential for cellular function, nutrient absorption, hormonal balance, body temperature regulation and more. Certain fats and saturated fats are considered to be “bad” by some because eating too much can increase your cholesterol and your risk of overall heart disease.
This does not necessarily mean that foods rich in fats, even in saturated fats, are completely out of the table in a healthy and healthy diet. In fact, many foods rich in fats are packed with other essential nutrients that can promote heart health. We asked experts to weigh on the “bad” fats that you should really eat for better heart health – here is what they said.
1. Seed oils
If you have spent time scrolling through social media in recent months, you have probably encountered controversial opinions on the question of whether seed oils (such as corn, canola and sunflower) are good for you . We are here to reassure you that seed oils are safe and even have health benefits. “Science is clear, even if influencers on social networks are not,” explains Alexandra Caspero, RD, registered dietitian, chief of the NYT, the most sold of the NYT and founder of Delish Knowledge.
She explains that “science on fat sources has been consistent for decades. The exchange of high foods of saturated fats, such as red meat, in favor of unsaturated fats, such as seed oils, helps reduce harmful LDL cholesterol levels. For example, a large recent meta-analysis revealed that replacing certain fats saturated with polyunsaturated fats (such as seed oils) was associated with a lower reduced risk of cardiovascular disease and type 2 diabetes, Caspero Share .
Dr. Dariush Mozaffarian, MD, PH.D., cardiologist, scientist in public health and director of the Institute of Medicine of Food is Medicine at TUFTS University, also supports the positive health effects of seed oils. Research studies have stacued different oils against each other and have found that seed oils still work well with regard to heart health, even compared to olive oil. Let’s use canola oil for example. “In a meta-analysis of 42 tests, canola oil had significantly better effects on total cholesterol, LDL cholesterol and total HDL cholesterol ratio compared to other vegetable oils. This has better effects than olive oil on total cholesterol, LDL cholesterol, triglycerides and LDL / HDL cholesterol ratio. »»
Another current argument against the potential benefits for the health of seeds of seeds is that they increase inflammation, which is a key player in the risk of heart disease. However, Mozaffarian argues that searches on seed oils like canola oil often show the opposite.
2. Dairy in full bold
A popular strategy for reducing saturated fat in your diet is to pass low -fat dairy products or fat reduction. However, new research finds that the link between complete dairy products and the risk of heart disease is not as clear as we once thought. For those who have a healthy cholesterol level, eat a moderate quantity of dairy products (up to 200 grams per day), whether low or complete, may not negatively affect their heart risk. In addition, research revealed that those who obtained their saturated fats from cheese, yogurt or fish rather than beef or butter were less likely to obtain heart disease.
Although complete dairy products contain more saturated fats, this fat is also wrapped with other nutrients such as calcium, which can be beneficial for blood pressure. Fermented dairy products (such as yogurt, aged cheese and kefir) also provide probiotics that are perfect for supporting intestinal health – and a healthy intestine is beneficial for your heart. In fact, research shows that yogurt and fermented dairy products, in particular, have a strong association with lower heart disease. This is why considering all foods rather than one nutrient (that is to say saturated fat) is important. Of course, remember that the keyword here is moderation Because complete dairy products are also higher in calories.
3. FOUR Eggs
Eggs have had a complicated relationship with heart health for many years, largely because of their cholesterol and their saturated fat content. However, experts agree that eggs do not need to be completely avoided – and should you limit yourself to egg whites to avoid a large part of the fat. In fact, the American Heart Association says that it is normal to be able to enjoy 1 to 2 whole eggs per day. Indeed, most of the studies that have examined egg consumption and heart health have reported either a reduced risk, or no association between egg consumption and risk factors for heart disease when appreciated in the frame of a global healthy food model.
In other words, it is not only the eggs, but what you associate your eggs with That makes all the difference in heart health. When eggs are associated with foods rich in saturated fats such as butter, bacon or sausage, this will probably increase LDL cholesterol which can increase the risk of heart disease over time. On the other hand, associate your eggs with unsaturated fats such as olive oil or an avocado, as well as vegetable and fruit fibers, and eggs do not have the same negative effect on heart health. (This scramble of spinach and eggs with raspberries checks all the boxes!)
4. Complete salad vinaigrette
One thing that can take a good to large salad is a salad salad vinaigrette. Fat is an essential factor in giving a vinaigrette flavor, and avoiding this probably does not make you favors. In fact, most fat -free dressings are higher in added sugars to increase the flavor. Without forgetting, the fat in the vinaigrette is not only for the flavor. It also helps you to better absorb liposoluble vitamins in your salad like vitamins A, E, D and K.
Something else to consider is that if eating a little saturated fat in your lunch ranch dressing means that you eat Vegetables – Compromise is worth it. Too few of us eat enough vegetables regularly, despite proof that they are essential for optimal heart health. Eating salads regularly can be a boon for your heart health, as you get more fibers, helps reduce cholesterol and provides essential vitamins like potassium that can reduce blood pressure. Research has revealed that those who eat more fibers (foods like salads) have a lower risk of heart disease.
5. Dark chocolate
“While dark chocolate contains a bonus of nutrients, it is a moderate source of saturated fats,” explains Beth Stark, RDN, LDN, a dietitian nutritionist and owner of Beth Stark Nutrition based on Pennsylvania. Despite its saturated fat content, chocolate can provide advantages to your heart. “Chocolate, especially dark chocolate, contains flavanols, a type of antioxidant that can promote healthy blood pressure levels and overall heart health,” says Stark. “For example, flavanols of dark chocolate help to expand and relax your blood vessels, which increases blood circulation and can lower blood pressure”. Stark recommends that you “choose dark chocolate which is at least 60% to 70% cocoa and limit it to approximately one ounce per day to help keep your contribution in calories and saturated fats in check.”
What are the best fats for heart health?
Most of us eat too much saturated fats when we should eat more unsaturated fats such as monounsaturated fats and polyunsaturated fats. To help balance fat sources in your healthy diet model by the heart, reach these foods more often:
- Fish: The 2020-2025 food guidelines for Americans recommend eating 8 to 10 ounces of fish each week. In particular, it is important to prioritize oily, Fish of cold water like salmon and tuna are good sources of omega-3 fatty acids which are linked to a lower risk of heart disease and stroke.
- Nut: Nuts are rich in healthy cardiac insaturated fats as well as many other beneficial nutrients such as proteins, fibers and antioxidants.
- Lawyer: This fruit is another great source of unsaturated fat and including lawyers in your diet can help fight many factors that have an impact on heart health such as high blood pressure or high cholesterol.
- Vegetable oils: As we mentioned earlier, vegetable oils (including seed oils) such as avocado, canola, grapes, olive, sesame, soybeans and sunflowers are filled with unsaturated fats. Cooking with one of them instead of butter can be a simple exchange to lower your consumption of saturated fats.
The bottom line
When it comes to eating for heart health, it is not always as simple as certain foods are “bad” while others are “good”. This is why adopting a unique approach to a healthy diet of the heart does not generally work well. Instead, focus on a balanced diet with a lot of fruits, vegetables, complex carbohydrates and thin protein sources. Try to incorporate more healthy fat fats from unsaturated sources, but know that saturated fats don’t have to be completely avoided. It is a question of being selective on the share of the different types of fats that you incorporate into a global healthy food model for heart health.
