8 Healthy Fats For Your Heart

Is all fat bad for your heart? NO! 

Fats have all been lumped into one category and stamped as “bad” for a long time, however, we now know that not all fats are created equal. Though some fats are very harmful to you, it’s also true that certain fats are required to keep your body in tip-top shape. These healthy fats can even help to reduce the risk of heart disease! 

Before we dive into the 8 heart-healthy fats that you should be incorporating into your heart-healthy diet, let’s learn a bit more about fats.

What Is Fat?

A macronutrient like proteins and carbohydrates, fats are a building block that our body requires to function properly. That said, it’s important that we are able to differentiate between “good” and “bad” fats. We want to include “good” fats in our diet for optimal health and limit our “bad” fat consumption.

Good Fat

Lowering fat intake is not the secret to a balanced diet, as a certain level of healthy fat is actually good for your heart. Unsaturated fats are considered “good” fats and fall into one of two categories: monounsaturated or polyunsaturated. Not only do these healthy fats aid in vitamin absorption and energy production, but they also seriously promote heart health by:

• Reducing the risk of heart disease, heart attack, and stroke
• Preventing abnormal heart rhythms 
• Preventing atherosclerosis (hardening and narrowing of arteries)
• Lowering blood pressure
• Reducing levels of LDL (bad cholesterol) 
• Increasing levels of HDL (good cholesterol) 

Bad Fat

As stated above, lowering fat intake is not the answer to promoting heart health… unless we are talking about lowering the intake of “bad” fat. Saturated fats have been shown to increase risk factors for heart disease and stroke and therefore, the consumption of these fats should be limited. Examples of foods high in saturated fat include red meat, highly processed foods, and whole-fat dairy products. 

Trans fats fall into the category of “bad” fats and they are pretty harmful. These fats are so problematic that the addition of them to food products has been banned by the Canadian government since September 2018. Trans fats increase LDL and can cause inflammation, further contributing to an increased risk of heart disease, stroke, and other chronic conditions including type 2 diabetes. Sources of trans fat include vegetable shortening, fried foods, hydrogenated oil, and pizza.  

What Healthy Fats Should I Incorporate Into My Diet?

1. Olive Oil

Rich in monounsaturated fat, olive oil is a delicious substitute for butter and a great option for a quick and easy salad dressing. This oil has many other benefits as well, including anti-inflammatory properties and antioxidants – bonus!

2. Avocado

Though relatively higher in calories, this little fruit is a great source of healthy fats, potassium, and numerous vitamins. Avocados are amazing on their own, but they also add a lovely creaminess to sauces and smoothies!

3. Nuts

Almonds, pistachios, and cashews are monounsaturated fats, whereas pecans and walnuts fall into the polyunsaturated category. A great source of protein, nuts also help curb feelings of hunger, leaving you feeling satiated for longer. 

4. Fish

According to The Heart & Stroke Foundation, “a study published in 2021 found that having two servings (175 g or about 6 oz) of fish per week was associated with lower risk of events (heart attack, stroke, congestive heart failure, sudden death) for people with existing vascular disease”. Rich in omega-3 fatty acids, fish is a dietary staple for maintaining heart health.

5. Flax

Aka linseed, flax is a good source of fiber and omega-3 fats and makes a great addition to baked goods. Flax meal can even be mixed with water to create an egg substitute! 

6. Peanut Butter

Peanut butter lovers around the world, rejoice! High in protein, vitamins, and minerals, this healthy fat is also high in calories, so have those spoonfuls in moderation!

*We recommend opting for a natural peanut butter to keep unnecessary added sugars out! 

7. Seeds

Seeds such as sunflower and pumpkin seeds have quite an impressive nutrient profile. With a range of vitamins and minerals, seeds add the perfect texture to salads and soups, or can simply be enjoyed as a snack!

8. Soy

There are many ways to incorporate this polyunsaturated fat into your diet, including soymilk or edamame, which are immature soybeans. Tofu is also made out of soy and serves as a great low-carb meat replacement!

Knowing which fats are healthy fats and learning how to integrate them into your diet is key to keeping your heart happy and safe. Click here for some of our favourite heart-healthy recipes!