While some fats can promote cardiovascular health, others have disastrous consequences on the heart and blood vessels and can lead to serious physical conditions and death. Understanding the link between fats and the cardiovascular system can help you evaluate your diet and make educated food choices.
Atherosclerosis
According to the National Institutes of Health (NIH), coronary artery disease is the leading cause of death in the United States. Coronary artery disease is most frequently caused by atherosclerosis--the buildup of fat, cholesterol and other substances in the arteries. This combination of material, called plaque, narrows the arteries and slows or stops the blood flow. The coronary arteries that supply the important heart muscle with the oxygen it needs to work are especially susceptible to plaque buildup. Although the heart can continue to function to a certain point, the blood flow to the muscle can eventually become so blocked that angina (chest pain) and heart attacks result as the muscle is unable to continue working.
Embolism
An embolism is a particle from plaque anywhere in the body that has broken loose from the blood vessel wall and travels to a different area. This becomes a life-threatening condition when it lodges in the coronary arteries and, as with atherosclerosis, the heart muscle is denied vital support and stops working.
Types of Fat
Whether or not fat contributes to atherosclerosis and an unhealthy cardiovascular system or not depends on what type of fat it is. There are four major types of fat in our diets: saturated, polyunsaturated, monounsaturated and trans fatty acids. These fats all vary from each other in chemical structure, which determines whether or not they have a positive or negative effect on the cardiovascular system.
Good Fat Choices
Although all fat has a high caloric value and can thus contribute to obesity, not all fats contribute to high cholesterol levels and clogged arteries. Polyunsaturated and monounsaturated fats can actually lower blood cholesterol levels, according to the American Heart Association (AHA). These fats are found in liquid vegetable oils such as sunflower, canola and olive oils and in nuts and seeds. Additionally, the AHA states that the omega-3 fatty acids found in fish can help lower blood pressure, decrease triglyceride levels and help support a healthy heartbeat.
Bad Fat Choices
Saturated and trans fatty acids have serious consequences on health. Saturated fats are found in animal products such as butter, lard, cream and whole milk, meats and some plant oils. Saturated fats are solid at room temperature. The AHA cites these fats as the main contributors to raising blood cholesterol levels.
Trans fats have highly negative effects on the cardiovascular system. Trans fats not only contribute to high LDL levels ("bad cholesterol"), but they also lower HDL levels ("good cholesterol"). These fats are found in numerous packaged foods, such as cookies and crackers, and in fried foods such as french fries and donuts.
