For a heart-healthy diet, you need to be aware
of what kinds of fats are good and bad for you. Trans and saturated fats are
what you need to avoid.
ears ago, we were told that the best way to lowercholesterol and protect the heart was to cut out
fat altogether.
But now we know that
certain types
of fats, called unsaturated fats, actually increase HDL cholesterol levels — the good cholesterol that has a
protective effect on the heart.
What we need less of are saturated fats and trans fats — think doughnuts,
French fries, and T-bone steaks.
The Difference Between HDL and LDL Cholesterol
Low-density
lipoprotein or LDL cholesterol is called “bad” cholesterol because this type of
cholesterol puts you at risk for heart disease. LDL cholesterol can build up
inside your arteries, mixing with other substances to form a tough, rigid
lining called plaque. This plaque makes the artery narrow inside, meaning that
less blood can flow through to your heart, in turn putting you at increased
risk for heart attacks.
“A diet high in saturated and trans fats elevates the LDL
cholesterol,” says Lisa R. Young, PhD, dietitian and adjunct professor in the
department of nutrition, food studies, and public health at New York
University. A heart-healthy diet avoids fats that promote LDL cholesterol, but
includes HDL cholesterol-boosting fats.
High-density lipoprotein
or HDL cholesterol has the opposite effect of LDL cholesterol. “HDL cholesterol
is like Drano," explains Young. "It unclogs the system.” Instead of
sticking to the artery walls, HDL cholesterol moves through the bloodstream to
the liver, where it can be broken down and cleared out.
“For the good fats to
include in your diet, look at the
Mediterranean diet,” says Young. “Aim for a diet that is higher in canola and
olive oil.” These types of monounsaturated fats, along with other plant-based
oils, help keep your HDL cholesterol levels high.
Nix the Trans Fats and Saturated Fats
These are the two types of
fat to avoid. Saturated fats come from animal sources like meat and dairy.
Trans fats are partially hydrogenated fats that, like saturated fats, are
really more solid at room temperature, Young says. “They act more like saturated
fat.” Trans fats, typically found in processed foods, increase your LDL
cholesterol without offering you anything in return.
“Trans fats tend to be
worse than saturated fat because they’re usually in foods with no nutritional
value. Saturated fats are in milk or meat, so at least you getprotein,
iron, and calcium,” says Young. Of course, to get these benefits of meat and dairy without the fat, choose the leanest
cuts of beef and fat-free milk and yogurt.
Heart-Healthy Diet: Other HDL Cholesterol
Boosters
Alcohol in moderation can
keep your HDL elevated, but Young cautions not to let yourself get carried away
by that welcome news: “Nobody ever got heart disease from a deprivation of
alcohol,” she says.
Another booster is
exercise. One study found that 120 minutes of exercise per week was enough to
increase levels of HDL cholesterol, and that each additional 10 minutes
increased levels further.
Dark chocolate was also
found to have positive effects on HDL cholesterol levels, but again, moderation
is key.
Heart-Healthy Diet: The Butter or Margarine
Debate
Butter is high in
saturated fat while many brands of margarine are full of trans fat. Both will
increase the harmful LDL cholesterol. Young says peanut butter is a better
idea. But if that doesn’t appeal to you, she suggests picking “whichever you
like better, but try to eat less of it. At the end of the day, it’s a quantity
issue.”