"Cardioprotective fats" may seem like a contradiction in terms; dietary fat is associated with high blood cholesterol and increased risk of heart disease. However, according to the Harvard School of Public Health, the type of fat you include in your diet matters more than the total amount of fat you consume each day. Cardioprotective fats are unsaturated fats; eating these in moderate amounts can benefit your health.
Monounsaturated Fat
The American Heart Association describes monounsaturated fats as those that have a single one double-bonded, or unsaturated, carbon in the fats' molecule. These fats are usually liquid at room temperature but solidify when refrigerated. Monounsaturated fats decrease your low-density lipoprotein or "bad" cholesterol levels, which reduces your risk for heart disease and stroke. Harvard recommends getting 10 percent to 25 percent of your calories from monounsaturated fat. Foods rich in this health fat include clear vegetable oils such as canola oil, olive oil, sunflower oil, sesame oil and peanut oil, along with avocados, seeds, nuts and peanut butter.
Polyunsaturated Fat
Polyunsaturated fats are those with more than one double-bonded carbon in the fat's molecule. These fats typically remain liquid both at room temperature and when put in the refrigerator. This cardioprotective fat also helps keep your blood cholesterol under control. Harvard suggests getting 8 percent to 10 percent of your total calories from this fat. Oils high in polyunsaturated fat include corn oil, soybean oil and safflower oil; it's also present in fatty fish, walnuts and sunflower seeds.
Omega-3 Fatty Acids
Omega-3 fatty acids are very specific type of polyunsaturated fat that is especially heart friendly. Omega-3 fatty acids, including certain fish oils and plant- and nut-based oils, may decrease your blood pressure and regulate your heartbeat. Fatty, cold-water fish are rich in omega-3 fatty acids; this includes mackerel, salmon, herring, sardines and albacore tuna. The AHA recommends that you eat at least two 3.5-oz. servings of fish every week.
Total Fat
It can be tedious to count the calories you get from cardioprotective fats; Harvard advises simply choosing unsaturated fat over unhealthy fats such as saturated fat and trans fat. The total number of calories you get from fat still matter; dietary fat gives you 9 calories per gram, more than any other nutrient, so keeping fat intake under control is essential to maintain a healthy weight. Restrict your total fat to 20 to 35 percent of your total daily calories. Get no more than 7 percent from saturated fat and no more than 1 percent from trans fat.
References
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In With the Good
- American Heart Association: Fish and Omega-3 Fatty Acids
- MayoClinic.com; Dietary fats: Know Which Ones to Choose; Feb. 15, 2011
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid
- American Heart Association: Monounsaturated Fat
- American Heart Association: Polyunsaturated Fat
Member Comments