The Best Fat for Heart Health

Found in foods like avocados, olive oil, nuts (e.g., almonds, peanuts, cashews), and seeds (e.g., sesame seeds, pumpkin seeds).

Monounsaturated fats

Includes omega-3 and omega-6 fatty acids. Omega-3s are found in fatty fish (e.g., salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.

Polyunsaturated fats

Particularly beneficial for heart health, omega-3s can reduce inflammation, lower blood pressure, and decrease the risk of blood clot formation.

Omega-3 fatty acids

While saturated fats have been linked to increased LDL cholesterol levels, some sources like coconut oil and dark chocolate (with a high cocoa content) may have neutral or slightly beneficial effects on heart health.

Saturated fats

Artificial trans fats, often found in partially hydrogenated oils, are known to increase LDL cholesterol and decrease HDL cholesterol levels, leading to an increased risk of heart disease.

Trans fats

Emphasizing plant-based sources of fats, such as avocados, nuts, seeds, and olive oil, can provide a variety of nutrients and antioxidants that support heart health.

Plant-Based Fats

Even healthy fats should be consumed in moderation. Pay attention to portion sizes, as excess calories from fats (even healthy ones) can contribute to weight gain and related heart health issues.


Avoid deep-frying and opt for healthier cooking methods like baking, grilling, steaming, or sautéing with minimal oil.

Cooking Methods

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