Is the heart healthy diet means no oils, ever? You might be surprised to learn the answer. Oils contain fat, and your body needs fat for energy and support cell growth. Not all fats are created equal, however, and they affect your body in different ways. It is important to understand that the oils have "good" fats and which "bad" fats so you can make healthy choices in your diet.
The "Good" Fats oil
When eaten in moderation as part of a healthy diet, certain fats can help reduce your risk of heart disease and stroke . These "good" fats are monounsaturated and polyunsaturated, which are liquid herbal oils, including:
- The canola oil
- The olive oil
- safflower oil
- the sesame oil
Avocados, peanut butter, and some nuts and seeds also have "good" fats.
The "Bad" Fats oil
Some oils can increase your cholesterol levels, which can increase your risk of heart disease. These "bad" fats are saturated and trans fats, and can be found in foods such as:
- fatty cuts of meat, poultry skin and butter
- whole or 2% milk, cream and cheese
- coconut, palm kernel oil and oil palm
- sweets and desserts
- the processed and packaged foods
Making healthy choices
A healthy diet for the heart includes lots of fruits, vegetables, whole grains, low fat dairy products, fish and lean protein. When choosing your oil, make sure to stick with the "good" fats in moderation and limit the "bad" fats as much as you can.
There is always a good idea to talk to your doctor about what is best for you based on your family history and risk factors. Your doctor may suggest talking with a dietitian, an expert on food and nutrition, to help you understand how to make healthy choices and still enjoy your favorite foods and flavors.
To learn more about lowering your risk of heart disease, visit the Heart and Vascular Institute at UPMC or call 1-855-UPMC-HVI (876-2484).
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