Heart health is greatly influenced by the types of fats we consume. While fats are an essential part of a balanced diet, not all fats are created equal. Some are extremely unhealthy, like the ones found in fried or processed foods.
Healthy fats—such as monounsaturated and polyunsaturated fats found in foods like avocados, olive oil, nuts, and fatty fish—play a crucial role in supporting heart health.
We checked in with Johanna Angman, a registered dietitian and nutritionist, to learn about four healthy fats to eat more of for cardiovascular health and lower cholesterol levels. She revealed that avocados and olive oil are some of the best options. Read on to discover all four!
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1. Avocados
Avocados are high in fiber and healthy fats, which promote satiety and reduce overall calorie intake. The fiber helps to keep you full for longer periods, curbing unnecessary snacking and overeating. Plus, they are high in monounsaturated fats, which help lower “bad cholesterol” (LDL).
A lesser-known fact is that this green superfood is high in potassium, which is crucial for heart health and reducing the risk of heart disease.
"Rich in monounsaturated fats, avocados help reduce bad cholesterol levels while boosting good cholesterol. They also keep you feeling full, reducing overall calorie intake," she says.
2. Fatty Fish
Fatty fish are rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats are essential for various bodily functions and have been associated with supporting weight loss efforts.
"Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and reduce the risk of heart disease. Omega-3s also support weight loss by improving metabolic health," she reveals.
3. Nuts
The monounsaturated and polyunsaturated fats in nuts help to lower LDL cholesterol levels, aka "bad" cholesterol. These fats also promote the increase of HDL cholesterol, which is considered "good" cholesterol, and help remove LDL cholesterol from the arteries.
"Almonds, walnuts, and pistachios are excellent sources of healthy fats, fiber, and protein. They help lower cholesterol and keep you satiated, preventing overeating," Angman says.
4. Olive Oil
Olive oil is predominantly composed of monounsaturated fats, specifically oleic acid, which is known for its health benefits. The monounsaturated fats in olive oil help to lower LDL cholesterol levels, which is crucial for reducing the risk of heart disease.
Angman notes, "Extra virgin olive oil is packed with antioxidants and monounsaturated fats, which help reduce inflammation and improve cholesterol levels. It’s a staple in the heart-healthy Mediterranean diet."
