Saturated fat has long been known to contribute to cardiovascular disease, high cholesterol, and stroke.

While a high-fat diet has garnered some positive attention in recent years, it is still important to be aware of which foods are not only high in fat but also loaded with saturated fats and detrimental to your heart health. Here is a look at some of the foods that are safe for your heart, and others that should be avoided.

Safe Foods

Olive Oil

Olive oil is a great source of monounsaturated fats or healthy fats that can help lower LDL (bad) cholesterol while increasing the levels of HDL (good) cholesterol.

These fats help in reducing inflammation and protect the heart against cardiovascular diseases. Choosing extra-virgin olive oil is even better for your heart, as it is the least processed type and contains higher levels of phytochemicals with anti-inflammatory and antioxidant properties.

A tablespoon of olive oil can be used for cooking, dressings, or dips.

Nuts and Seeds

Nuts like almonds, cashews, pecans, and walnuts, as well as seeds like flaxseeds and chia seeds are high in unsaturated fats.

These unsaturated fats are beneficial for reducing the risk of heart disease by lowering cholesterol, blood pressure, and inflammation. They are also rich in fiber, omega-3 fatty acids, and vitamin E, all of which are essential for heart health. It is recommended to consume a handful of nuts or seeds a day, making them a perfect snack for on-the-go.

Fatty Fish

Fatty fish such as salmon, mackerel, sardines, and tuna are a great source of omega-3 fatty acids that help reduce the risk of heart disease by improving cholesterol and triglyceride levels as well as lower blood pressure.

Omega-3 fatty acids also prevent blood clotting and inflammation, which are common factors in heart attacks and strokes. It is advised to consume at least 2-3 servings of fatty fish per week for maximum health benefits.

Avocado

Avocado is a unique fruit that is loaded with heart-healthy monounsaturated and polyunsaturated fats. These healthy fats are known to help lower bad cholesterol levels in the body while increasing the levels of good cholesterol.

Avocado also contains dietary fiber, potassium, and antioxidants that are vital for heart health. Avocado can be used in sandwiches, salads, dips, or as a healthy snack on its own.

Legumes

Legumes such as lentils, chickpeas, and black beans are rich in fiber, protein, and various vitamins and minerals. They are also a great source of complex carbs and low in saturated fats.

The high fiber content in legumes can help lower cholesterol levels and reduce the risk of heart disease. Legumes can be consumed as a side dish or used in soups, stews, and salads.

Unhealthy Foods

Fried Foods

While these foods taste great, they are loaded with saturated and trans fats, which are harmful to the heart.

These unhealthy fats boost LDL cholesterol and lower HDL cholesterol, leading to a buildup of cholesterol in arteries, which leads to heart blockages and heart attacks. Fried foods also increase inflammation in the body, which further increases the risk of heart disease.

Processed Meats

Processed meats like hot dogs, sausages, and bacon are high in saturated and trans fats, sodium, and preservatives, making them a poor choice for heart health.

Consumption of processed meats has been linked to a higher risk of heart disease, colon cancer, and Type 2 diabetes. Instead, it is advisable to opt for lean meats like chicken and turkey or plant-based protein sources like legumes.

Butter and Margarine

Butter and margarine are high in saturated fats, which can increase LDL cholesterol and contribute to heart disease.

Instead, it is advisable to use healthy cooking oils or spreads that are rich in unsaturated fats, such as olive oil, avocado oil, and almond butter.

High-Fat Dairy Products

Dairy products are known for their calcium content, but some are high in saturated and trans fats that contribute to high cholesterol levels and heart disease. Examples include whole milk, cream, cheese, and ice cream.

Switch to low-fat or skim milk, yogurt alternatives, and plant-based milk and cheese options that are low in saturated fats and higher in unsaturated and healthy fats like omega-3s.

Sweetened Beverages

Sugary drinks like soda, sports drinks, sweet tea, and fruit juices are high in added sugars that can lead to type 2 diabetes, obesity, and heart disease. Instead, opt for water, unsweetened herbal tea, or freshly squeezed juices.

Adding fruits and herbs to water can also be a refreshing way to add flavor without extra calories or sugar.

Conclusion

Eating a healthy diet rich in unsaturated fats, fiber and antioxidants and low in saturated fats and processed foods is crucial for heart health.

Incorporate heart-healthy foods like nuts, seeds, olive oil, fish, avocados, and legumes into your diet, while limiting the consumption of fried foods, processed meats, high-fat dairy, and sugary drinks. Eating a balanced diet along with regular exercise is a great way to maintain heart health and reduce the risk of heart disease.