Fats that can help lower heart disease risk are mainly unsaturated fats—monounsaturated and polyunsaturated fats. Replacing saturated fats (and trans fats) with these healthier fats is associated with better cholesterol profiles and reduced cardiovascular risk. Key answer
- Monounsaturated fats (MUFAs): found in olive oil, canola oil, peanut oil, avocados, and most nuts. Substituting MUFAs for saturated fats can improve LDL and HDL cholesterol levels and may reduce heart disease risk.
- Polyunsaturated fats (PUFAs): include omega-3 and omega-6 fatty acids. Sources include fatty fish (salmon, mackerel, sardines, trout), walnuts, flaxseeds, chia seeds, canola oil, soybean oil, and certain seeds. Omega-3s in particular are linked to heart benefits such as lowering triglycerides and supporting healthy blood pressure.
- General guidance: use unsaturated fats in place of saturated fats (found in fatty meats, full-fat dairy, butter, and many processed foods) and avoid trans fats when possible.
Practical tips
- Drizzle olive oil on vegetables or replace butter with olive oil in cooking.
- Include fatty fish a couple of times per week for omega-3s; or use plant-based sources like flaxseeds or walnuts if fish is not eaten.
- Snack on a handful of nuts (unsalted, unroasted or lightly roasted) instead of chips or cookies.
- Choose oils rich in MUFAs or PUFAs for dressings and cooking, and read labels to minimize saturated and trans fats.
If you’d like, I can tailor these tips to your dietary preferences, usual foods, or any medical considerations (e.g., high triglycerides, cholesterol levels, or dietary restrictions).
