Having heart disease raises the risk of having a heart attack or stroke. Reducing your risk of heart disease involves making lifestyle changes. This includes quitting smoking, getting regular exercise, losing excess weight and eating a diet that is low in salt, calories and fat. However, not all fats are created equal and some, such as saturated fats, are more damaging for your heart than others. If there is a concern about fat intake, talk with a registered dietitian or physician, who can develop an eating plan based on your particular needs.
Identification
Heart disease is a general term used to describe a problem with the heart muscle, its valves or the blood vessels that carry blood and oxygen through your body. According to the Centers for Disease Control and Prevention, coronary artery disease is the most common type of heart disease. Coronary artery disease is diagnosed when plaque builds up along the artery walls, which causes your blood vessels to become hard and narrow. This restricts the flow of blood, and when not enough blood and oxygen reaches your heart, a heart attack can occur. If the brain is deprived of blood and oxygen, a stroke can occur.
Considerations
The amount of saturated fat that you consume directly affects cholesterol levels, states the American Heart Association. Cholesterol, which cannot dissolve in the blood, must be transported through the body by special carriers. One type of carrier is low-density lipoprotein, or LDL, which transports cholesterol to be stored in the body, so it is considered the bad kind. The other carrier is high density lipoprotein, or HDL, which carries cholesterol to be excreted, so it is considered the good kind. To help reduce your risk of heart disease, the goal is to lower LDL levels and raise HDL levels.
Warnings
Saturated fats raise LDL levels, so they need to be eaten in moderation, reports the American Heart Association. A high level of LDL cholesterol in the bloodstream is directly related to coronary artery disease, as it contributes to plaque buildup. To lower your risk of heart disease, saturated fats should consist of no more than 7 percent of your total daily caloric intake. For example, if you follow a 2,000 calorie diet, do not eat more than 16 g of saturated fat each day.
Prevention
Your body needs some fat to survive, and limiting your intake too much can cause problems. The goal is not to cut out all fat, but rather to limit saturated fat. Saturated fat is found in products such as butter, cheese, whole milk, ice cream, cream and fatty meats. The MedlinePlus website also suggests avoiding certain vegetable oils, such as coconut, palm, and palm kernel oils. In general, stay away from fats that are solid at room temperature or when refrigerated.
Solution
To provide your body with the fat it needs, focus on getting most of the daily recommended amount from unsaturated fats. This includes monounsaturated fats such as olive and canola oils as well as polyunsaturated fats such as fish, safflower, sunflower, corn, and soybean oils. These types of healthy fats can keep your LDL levels low while raising your HDL levels.
