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Fat is a necessary part of a healthy eating plan. It supplies your body with energy and essential fatty acids (EFA). Fat from your diet also helps you to absorb vitamins such as A, D, E and K. Unfortunately, not all fats are created equal. The key to healthier eating?Choose foods with fats that help protect your heart and reduce your heart disease risk.

Research shows that a very low-fat diet is not necessary to protect the heart. Instead, the goal is to eat a moderate amount of healthy fat combined with more fiber-rich whole grains each day. A moderate amount of fat means no more than 25-35 percent of your total daily calories come from fat.

Eating foods with lots of saturated fats, trans fats and cholesterol can raise the LDL (or bad cholesterol) and triglyceride levels in your blood. Having high levels of LDL and triglycerides puts you at greater risk for heart disease. Trans fats also increase your risk for heart disease because they lower HDL, or the ‘good' cholesterol. A high level of HDL cholesterol in your blood helps to protect your heart.

Which fats help to protect my heart?

• Monounsaturated and polyunsaturated fats help to raise your HDL level.
• Omega-3s, an important polyunsaturated fat, are found in fish oils and some plant sources and protect your heart in several ways. Omega-3 fatty acids help to reduce inflammation inside your blood vessels, which slows plaque build-up in the arteries, a process also called atherosclerosis. Selecting up to 12 ounces of fish a week helps your heart while limiting your exposure to toxins like mercury found in some types of fish.
• For pregnant and nursing women or women who plan to get pregnant, we recommend that they eat no more than 6 ounces of fish a week.
• Alpha-linolenic acid (ALA) comes mainly from plant sources and turns into omega-3 fatty acids in the body. ALA may also help to lower the risk of heart disease.
• Plant sterols and stanols (phytosterols) help lower LDL cholesterol. Tub, liquid, or squeeze margarine products, some cheese, and fruit juices are available with these beneficial compounds.
• Omega-3 supplements and other products may not be appropriate or necessary for you depending upon your current health and risk for heart disease. Some people may be at high risk for bleeding with large doses of fish oil supplements. Discuss whether or not they are recommended for you with your healthcare team before you start to use them.

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