Know your fats. Eat these, not those.

Fats are an essential part of a healthy diet, but not all fats are created equal. Do you know which fats should be included in a heart-healthy diet and which ones to avoid? 

To separate fact from fiction, here are answers to some common questions about different types of fat found in foods and whether you're better off eating them or finding healthier alternatives.

Are foods like salmon, flaxseeds and walnuts heart-healthy even though they are high in fat?

• Yes: These foods are rich in omega-3 fatty acids, which have been shown to lower triglycerides and reduce inflammation. Making these foods a part of your diet is good for your heart.

Should avocados be avoided if you're following a heart-healthy diet because they contain a lot of fat?

• No: While avocados contain a small amount of saturated fat, which is not good for your heart, they are rich in heart-healthy polyunsaturated and monounsaturated fats. Studies have shown that these types of fats help lower serum cholesterol levels and reduce the risk of heart disease.

Should you limit or avoid foods with saturated or trans fats?

• Yes: Saturated and trans fats raise LDL ("bad") cholesterol levels and are not considered heart-healthy.  It's best to limit these types of fats, found primarily in red meat, full-fat dairy and processed foods like crackers and cookies, as much as possible.

Is it easy to avoid trans fat by reading the Nutrition Facts section on food labels?

• No: Food companies are only required to list trans fat in the Nutrition Facts if there is 0.5 grams or more per serving. To avoid trans fat completely, read the ingredient list and look for ingredients such as hydrogenated or partially hydrogenated oil.

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Date Last Reviewed: December 1, 2023

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Nora Minno, RD, CDN

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