Foods containing unhealthy fats contribute to heart disease by clogging the arteries and partially blocking blood flow to the heart. When arteries become completely blocked, it can lead to heart attack or stroke. High-fat foods also increase the risk of obesity, another contributing factor in heart disease. Limiting or avoiding these foods and replacing them with healthy alternatives reduces your risk of heart disease.
Function
An excess amount of low-density lipoprotein, or LDL, cholesterol can accumulate on the inner walls of the arteries and decrease blood flow. High-density lipoprotein, or HDL, cholesterol picks up the extra cholesterol and brings it to the liver for disposal. You need low LDL counts and high HDL levels to reduce the risk of heart disease, according to the Harvard School of Public Health. The type of fat in food determines the amount of harmful cholesterol in the bloodstream.
Saturated Fat
Saturated fats increase the risk of heart disease. Your body produces all the saturated fat you need for energy. Too much of it raises cholesterol in the bloodstream by elevating LDL levels. Saturated fat comes from animal products, including meat, fish, poultry with skin and whole-milk dairy products. Coconut and coconut oil, palm oil and palm kernel oil also contain saturated fats.
Trans Fat
Trans fats raise LDL cholesterol and lower protective HDL cholesterol, MayoClinic.com notes. Trans fats, made with partially hydrogenated oils, help processed foods last longer. Commercially baked snacks, such as cookies and cakes, hard margarines and fried foods in fast-food restaurants contain trans fats. Some manufacturers have eliminated trans fats from the process. Check food labels for no trans fats when buying products.
Healthy Fats
Healthy fats include monounsaturated and polyunsaturated fats, which might reduce LDL cholesterol while raising healthy HDL, according to a Dutch analysis of 60 controlled trials, reported in the May 2003 issue of the "American Journal of Clinical Nutrition." Olive, canola and peanut oils, almonds, hazelnuts and pecans contain high amounts of monounsaturated fats. You can get polyunsaturated fats from walnuts, flaxseed and fish with omega-3 fatty acids, the Harvard School of Public Health says. Tuna, salmon, mackerel, sardines and herring contain omega-3s.
Considerations
You can still enjoy meat and poultry and get plenty of protein by avoiding high-fat and marbled meats, MedlinePlus explains. Trim off fat before cooking meat, consume skinless turkey and chicken and use low-fat or fat-free dairy products. Eat two servings of fish each week and eat no more than 6 oz. of meat, poultry or fish a day. Eat plenty of fruits, vegetables and whole grains as part of your regular diet. Along with a healthy diet, exercise helps raise HDL levels and manages your weight to reduce the risk of heart disease.
