Unhealthy fats in food can contribute to heart disease, commonly caused by a narrowing of the arteries that decreases blood flow to the heart. High levels of harmful cholesterol in the blood partially or completely block the arteries. Triglycerides, fats in the blood, are made by the body to be used for tissues but also come from fats eaten in foods. Excess triglycerides from food can lead to heart disease. A diet to lower cholesterol and triglycerides reduces the risk of heart disease.
Cholesterol Buildup
Too much LDL, or "bad," cholesterol builds up on the inner walls of the arteries to form plaques that cause arterial blockage over time, according to the National Heart, Lung and Blood Institute. The plaques can burst and cause complete blockage that leads to heart attack or stroke. HDL, or "good," cholesterol gathers up excess cholesterol from the bloodstream and brings it to the liver for disposal. Low levels of LDL cholesterol and high levels of HDL protect you from the risk of heart disease.
Saturated Fat
Limiting foods with saturated fat can help you in a heart-healthy diet, the Mayo Clinic explains. Saturated fats raise LDL cholesterol and triglycerides. Avoid high-fat meats, including fried or breaded meats, hot dogs, sausages, bacon, cold cuts, marbled meats, spareribs and liver. Whole-milk dairy products, cocoa butter in chocolate, coconut, palm and palm-kernel oils contain high amounts of saturated fat.
Trans Fat
Trans fats, used in processing foods to make them last longer, raise LDL cholesterol and triglycerides while also lowering protective HDL levels. Trans fats can be found in commercially baked cookies and snack cakes and fried foods in fast-food restaurants. When buying products, check food labels and choose foods with no trans fat.
Replacement Fats
Replace foods high in saturated fat with low-fat products. Choose lean meats, skinless chicken or turkey and fish. Consume low-fat or fat-free dairy products and low-fat or fat-free snacks. Replace unhealthy fats with monounsaturated or polyunsaturated fats. These healthy fats help lower LDL cholesterol and raise your HDL levels, according to the Harvard School of Public Health. Use olive, canola or peanut oils, high in monounsaturated fats, instead of butter or high-fat dressing when preparing meals or salads. Almonds, hazelnuts, pecans and avocados also contain monounsaturated fats. Foods high in polyunsaturated fats include sunflower, flaxseed, corn and soybean oils and fish with omega-3 fatty acids, including tuna, salmon, sardines, herring and mackerel.
Fiber Foods
Eat plenty of high-fiber fruits, vegetables and whole grains for heart health. Fruits and vegetables contain substances that may prevent heart disease, the Mayo Clinic notes. Choose fresh or frozen products, low-sodium canned vegetables and fruit canned in natural juice or water. Avoid fried or creamy vegetables and fruit packed in heavy syrup or with added sugar. Whole grains help regulate blood pressure, a risk factor in heart disease. Eat whole-wheat bread and flour, multi-grain bread, high-fiber cereal, whole-grain pasta, oatmeal, brown rice and barley.
