Dr. Richard Zelman | Fat

 

An adequate diet to support heart health includes restricting sugary food and beverages and unhealthy fats. Read food labels carefully for those that contain minimal amounts of sugar and fats as well as no trans or saturated fats when selecting fat sources for consumption; choose monounsaturated and polyunsaturated ones when selecting monounsaturated or polyunsaturated options - olive and canola oil, avocados, nuts/seed varieties, as well as certain fish, are great examples of healthy choices!

Always opt for lean meats and poultry over processed meats, and use only minimal unsaturated fat (canola or olive oil) when cooking, baking, or roasting them. Incorporating at least one serving of fish or shellfish each week into your diet to increase omega-3 intake is also highly beneficial.

Limit saturated and trans fats, both of which tend to solidify at room temperature, while selecting healthier fat sources such as olive or canola oil, avocados, nuts, and seeds, as well as oily fish like salmon, mackerel, or sardines with omega 3s as your sources for rapeseed, sunflower or canola-based vegetable oils instead of tropical oils like coconut or palm.

As per Dr Richard Zelman, an effective heart-healthy eating pattern will help lower blood pressure, cholesterol, and triglycerides while supporting weight management and lowering the risk of high blood glucose and diabetes, both of which can damage arteries.