Best Tips to Have Good Fats for Healthy Heart

Different types of dietary fats for heart in the food we eat?
Good Fats For Healthy Heart

• Saturated fats: are found mainly in foods of animal origin. Two vegetable oils, coconut and palm oil are also high in saturated fat. It is the saturated fats that increase ‘bad’ (LDL) cholesterol in the blood and cause narrowing and blockage of arteries.

Examples: Milk, butter, meat, palm oil, coconut oil, vegetable ghee.

• Polyunsaturated fats: occur in the oils of seeds and grains. Polyunsaturated fats are good for your heart as they decrease ‘bad’(LDL) cholesterol, but at very high levels they may also reduce the level of ‘good’ (HDL) cholesterol. Therefore, they should be eaten in moderation.

Examples: corn oil, sunflower oil, soya bean oil.

• Monounsaturated fats: are mainly found in plants. Monounsaturated fats are also good for your heart as they decrease ‘bad’ (LDL) cholesterol and increase good (HDL) cholesterol. However they should be eaten in moderation.

Examples: Olive oil, canola oil, almonds, cashew nuts, peanuts, pistachio nuts.

• Omega 3 fatty: acids are a type of polyunsaturated fat that are mainly found in oily fish. They help reduce the risk of heart disease.

Examples: Tuna, King fish, salmon, sardines.

• Hydrogenated fats: are made by adding hydrogen to polyunsaturated or monounsaturated fats to make the fat firmer ad stop it going rancid. The process of hydrogenation effectively turns unsaturated fats into saturated fats and is commonly applied to fast foods.