Replacing saturated fats with unsaturated fats is a way to reduce your cholesterol and protect your heart, according to the National Heart, Lung and Blood Institute. A saturated fat is solid at room temperature. They usually are found in animal foods and raise blood cholesterol more than anything else in the diet. By contrast, an unsaturated fat is liquid at room temperature, is found in plants and fish, and is generally heart healthy.
Oils
Most liquid vegetable oils are sources of unsaturated fats, except for coconut, palm and palm kernel oils, according to Medline Plus. Good choices include olive, canola, sunflower, peanut, safflower, corn and soybean oil. Use them instead of butter, a saturated fat, for cooking to reduce your intake of saturated fat. Other good choices include nut oils, such as walnut oil, sesame seed oil and pumpkin seed oil. Fish oil supplements are a source of unsaturated fats.
Nuts and Seeds
Nuts and seeds are sources of unsaturated fats and can help protect your heart when eaten in moderation, according to the Centers for Disease Control and Prevention. Replacing fatty snack foods or crackers, which are high in saturated and trans fat, with a handful of dry roasted nuts is a way to improve your heart health. Good options include almonds, cashews, pecans, peanuts, sesame seeds, pumpkin seeds and sunflower seeds. Flaxseeds and walnuts are particularly good choices because they contain a type of unsaturated fat known as omega-3 fatty acids, which some research suggests is particularly good for the heart.
Fish
Fish are a source of omega-3s, a type of unsaturated fat that appears to decrease the risk of heart disease, according to MayoClinic.com. Fatty, cold-water fish are usually the best options. Good choices include salmon, mackerel, herring, sardines, tuna and trout. If you substitute fish for red meat two or three times a week, you will reduce your saturated fat intake and protect your heart.
Other Sources
Some plant foods, like avocados and olives, are naturally high in unsaturated fats, according to the American Diabetes Association. Avocado can replace the cheese, a saturated fat, on sandwiches. Some processed foods like mayonnaise and salad dressings can be high in unsaturated fats, as well, though it's a good idea to check the nutrition label. Tub or soft margarine can also be a good choice, but check the label to make sure it does not contain trans fat, as many hard margarines and shortening do. Trans fat is a man-made fat that raises cholesterol levels and is as unhealthy as saturated fat.
References
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Cholesterol with Therapeutic Lifestyle Changes
- Medline Plus: Fat
- American Diabetes Association: Protect Your Heart: Choose Fats Wisely
- Centers for Disease Control and Prevention: Polyunsaturated Fats and Monounsaturated Fats
- MayoClinic.com: Dietary Fats: Know Which Types To Choose
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