Dietary Fats

To stay healthy and lower your heart disease risk and high cholesterol levels, you don't have to eliminate all dietary fats. There is such a thing as good fat that actually reduces high cholesterol and keeps your heart healthier. It's just a matter of knowing which dietary fats are which, and how to replace bad fat with good fat.


The Bad Fats

Saturated fat. This is an unhealthy fat found in animal products like beef, lamb, pork, butter, cheese, cream, and other whole-milk dairy products. Certain plant oils, like coconut oil, also contain saturated fat.

Trans fats and hydrogenated fats. Many processed foods, commercially prepared baked goods, and fried foods contain trans and hydrogenated fats, which lead to high cholesterol.

Cholesterol. Limiting intake of foods with high cholesterol content boosts heart health and lowers cholesterol.



The Good Fats

Polyunsaturated fat. Omega-3 fats are a type of polyunsaturated fat. You can bulk up on this good fat by eating fish two to three times a week; try great sources like salmon and mackerel. Plant oils are also a good source of polyunsaturated fats (sunflower, corn, and soybean oils).

Monounsaturated fat. You can also get this good fat in your diet by eating nuts (such as pecans, almonds, hazelnuts), seeds (including pumpkin and sesame) and avocados.