How To Choose Heart-Healthy Fats

How to eat healthy?


When it comes to our heart health we have to change a little bit our cooking style and also eating habits. The cooking style starts with preparing our food. I particularly like to cook without any oil.

But there are cooking utensils that do not have the special ground that the food doesn’t stick to it. In that case we will need a little bit oil. There are lots of different oil branches who advertise their product the best.

But always think of your health when buying your oil.

We all know that one of the easiest ways to live a heart-healthy lifestyle is to get your bad Cholesterol (LDL) lower and boost your good cholesterol (HLD) higher and the best way to do both is to choose the right fats in your diet.

There are 4 main kinds of fat:

•    Monounsaturated

•    Polyunsaturated

•    Saturated

•    Trans fats

Your goal is to add more of the first and cut the other 3 whenever possible. You should also limit your overall intake of fat to around 25% of your overall calorie intake each day.

In a 1600 calorie a day diet, that would be no more than 400 calories.

Dietary fat is not only linked with weight issues, it is linked with cardiovascular health as well, particularly in relation to cholesterol and how it can block arteries and lead to heart attack and stroke.


Cholesterol is formed naturally in the body, but we also consume it in animal-based products we eat such as butter, meat and milk.

Butter is one of the most common fats most people consume, but it is full of saturated fat, which has been linked to hardening of the arteries.

Olive oil may look less healthy in terms of calories if you compare the 2 side by side in a food database, but olive oil is plant-based and has no cholesterol.

It is also a heart-healthy fat because it can boost good HDL cholesterol, which can help bad LDL cholesterol from sticking to artery walls.

A lot of people think margarine is healthier for them than butter, but this is often a mistake, for a couple of reasons. Some are made with milk, which has saturated fat. Others are made with corn oil, which sounds natural but can form clogs in the arteries as well. But the main reason it is so unhealthy is the process of hydrogenation, which forms trans-fatty acids. Think about it.

Oil in its natural form is liquid. Hydrogen molecules added make it solid and spreadable. But just think how much more that can clog your arteries.

Many people avoid nuts because they are high in calories per ounce. The truth is that their fats are monounsaturated.

They are also full of fiber and filling. In addition, walnuts and almonds have been found to lower LDL and boost HDL.

Avocados are also high in fat, but have the same heart-healthy benefits when eaten fresh or the oil is used.

Start using healthier fats and see what a difference it can make to your heart health.

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