The landscape of dietary fat has evolved significantly from the era of low-fat or fat-free products, as we gain a deeper understanding of the impact of different fats on our well-being. Not all fats should be vilified as “bad,” and there is a place for various types of fats in a balanced diet geared towards heart health.
Fat is crucial for numerous bodily functions, including cell operations, nutrient absorption, hormonal equilibrium, and temperature regulation. While some fats, like saturated fat, are often labeled as detrimental due to their potential to raise cholesterol and heart disease risk, their exclusion from a heart-healthy diet isn’t necessarily a must.
Many high-fat foods are rich in essential nutrients that can actually promote heart health. We consulted with experts to identify the “bad” fats that could be beneficial for improving heart health. Here are their insights:
1. **Seed Oils**
Seed oils such as corn, canola, and sunflower have sparked debates on social media regarding their health benefits. However, scientific consensus supports the positive effects of seed oils on heart health. Nutrition expert Alexandra Caspero emphasizes that replacing saturated fats with unsaturated fats like seed oils can lower harmful LDL cholesterol levels. Research, including a significant meta-analysis, suggests that incorporating polyunsaturated fats from seed oils into the diet can reduce the risk of cardiovascular disease and type 2 diabetes.
Cardiologist Dr. Dariush Mozaffarian echoes the benefits of seed oils, highlighting their superior impact on heart health compared to other plant-based oils like olive oil. For instance, canola oil has demonstrated positive effects on cholesterol levels, surpassing even olive oil in certain aspects. Contrary to common beliefs, studies indicate that seed oils like canola oil may not exacerbate inflammation, a key factor in heart disease risk.
2. **Full-Fat Dairy**
The assumption that switching from full-fat to low-fat dairy products is universally beneficial for heart health is being challenged by recent studies. Emerging research suggests that the relationship between full-fat dairy consumption and heart disease risk is more nuanced than previously thought. For individuals with healthy cholesterol levels, moderate consumption of dairy products—whether full or low-fat—up to 200 grams daily may not have adverse effects.
Eating cheese, yogurt, or fish instead of beef or butter may lower heart disease risk, as studies have shown. Although full-fat dairy products contain more saturated fat, they also provide beneficial nutrients like calcium that can help with blood pressure. Fermented dairy products like yogurt and aged cheese contain probiotics that support gut health, which in turn benefits heart health. Research has linked yogurt and fermented dairy products to lower rates of heart disease, emphasizing the importance of considering the whole food instead of focusing solely on saturated fat content. It is important to consume full-fat dairy products in moderation due to their higher calorie content.
When it comes to eggs, experts agree that they do not need to be completely avoided, and it is acceptable to enjoy 1 to 2 whole eggs per day as part of a healthy diet. Pairing eggs with foods high in unsaturated fats like olive oil or avocado, along with fiber-rich fruits and vegetables, can mitigate any negative effects on heart health that may come from consuming saturated fats.
Including full-fat salad dressing in your meals can have benefits for heart health, as fat helps with the absorption of essential vitamins in your salads and adds flavor. Opting for a little saturated fat in salad dressing can be worth it if it encourages the consumption of more vegetables, which are crucial for heart health due to their fiber content and essential nutrients.
Dark chocolate, despite being a moderate source of saturated fat, contains beneficial nutrients and may offer heart health benefits. Enjoying dark chocolate in moderation can be a part of a healthy diet.
“Dark chocolate, which is known for its rich and indulgent flavor, contains flavanols, a type of antioxidant that can potentially benefit heart health by supporting healthy blood pressure levels,” explained Stark. “Specifically, the flavanols found in dark chocolate possess the ability to dilate and relax blood vessels, promoting increased blood flow and potentially aiding in the reduction of blood pressure.” Stark advised opting for dark chocolate with a cacao content of at least 60% to 70% and limiting consumption to approximately one ounce daily to ensure a balanced intake of calories and saturated fats.
In terms of choosing fats for heart health, it is crucial to shift focus from consuming excessive saturated fats to incorporating more unsaturated fats, such as monounsaturated and polyunsaturated fats. Consuming a diet rich in heart-healthy fats can be achieved by including the following foods more frequently:
Fish: The 2020-2025 Dietary Guidelines for Americans recommend the consumption of 8 to 10 ounces of fish per week, with an emphasis on oily, cold-water varieties like salmon and tuna that are rich in omega-3 fatty acids, associated with a reduced risk of heart disease and stroke.
Nuts: Nuts are a nutrient-dense source of heart-healthy unsaturated fats, along with protein, fiber, and antioxidants.
Avocado: This fruit is a valuable source of unsaturated fats and can contribute to managing cardiovascular risk factors like high blood pressure and elevated cholesterol levels.
Vegetable Oils: Various vegetable oils, including avocado, canola, grapeseed, olive, sesame, soybean, and sunflower oils, are abundant in unsaturated fats. Substituting these oils for butter in cooking can help reduce saturated fat intake.
In conclusion, adopting a heart-healthy diet involves more than labeling foods as “good” or “bad.” A holistic approach to heart health emphasizes a well-rounded diet comprising ample fruits, vegetables, complex carbohydrates, and lean protein sources. Prioritize incorporating heart-healthy unsaturated fats while understanding that some saturated fats can still be included in moderation. Focus on making informed choices about the types and quantities of fats consumed to establish a comprehensive and balanced eating pattern conducive to heart health.”
