Eating foods with healthy fats supports heart health. Among these are polyunsaturated and monounsaturated fats found some oils and other foods that should be incorporated into a healthy diet. According to MayoClinic.com, using these healthy fats can help reduce cholesterol, but that they should be consumed in moderation due to their high calorie content. Foods that fall into the healthy fat category are widely available at the grocery store and many don't require cooking before eating.
Oatmeal
Oatmeal contains plenty of omega-3 and fiber, which can help reduce LDL cholesterol, the kind that clogs arteries, reports Health.com. Steel cut oats are the best option because they contain less sugar than instant varieties and contain more fiber. A bowl of oatmeal with sliced fruit makes a good heart healthy breakfast.
Liquid Vegetable Oils
According to the American Heart Association, liquid vegetable oils include soybean, corn, safflower, canola, olive and sunflower oils. Replacing other cooking fats, such as butter or lard, with these heart healthy fats will help reduce LDL cholesterol and increase the healthy, or HDL, cholesterol. These oils are relatively inexpensive and can be found at many grocers. Liquid vegetable oils can be used for baking, frying, sauteing and grilling and add flavor without adding unhealthy fats to meals.
Nuts
Nuts like macademia nuts, walnuts and almonds have a high level of heart healthy omega-3 that helps keep cholesterol at optimal levels, according to Health.com. Nuts are a good snack and can be added to a variety of dishes when cooking. Nuts are higher in calories than many other snacks so eating them in moderation adds the heart healthy benefits without causing weight gain.
Salmon
According to Health.com, eating two servings of salmon each week reduces blood pressure. Salmon is one of the foods that is highest in omega-3 that are responsible for a healthy heart and a good cholesterol reading. Salmon can be grilled or baked and is versatile enough that it can be included in a many different dishes. Other heart healthy fish choices are herring, trout, tuna, mackerel and sardines.
Avocados
Avocados contain unsaturated fats that can aid in reducing LDL cholesterol while raising HDL cholesterol, reports Health.com. Avocados can be added to sandwiches, salads or tacos for a healthy boost in good fats. Grocery stores carry avocados year round so they are always available to include in a hearth healthy meal.
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