What type of fat is considered beneficial for heart health?

Unsaturated fat is recognized as the type of fat that is beneficial for heart health. This category of fat is further divided into two types: monounsaturated and polyunsaturated fats. Both types play crucial roles in improving heart health.

Monounsaturated fats, found in foods like olive oil, avocados, and nuts, can help reduce bad cholesterol levels in the blood, which lowers the risk of heart disease and stroke. Polyunsaturated fats, particularly omega-3 and omega-6 fatty acids, are vital for overall heart health and are found in fatty fish, flaxseeds, and walnuts. These fats not only lower harmful cholesterol levels but also help reduce inflammation and are essential for brain function.

In contrast, saturated fats and trans fats are associated with an increased risk of cardiovascular disease because they can raise levels of LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol, which contributes to plaque buildup in the arteries. Cholesterol, while necessary for certain bodily functions, is also something that can pose risks to heart health when levels are too high, particularly when in the form of LDL.

Overall, incorporating unsaturated fats into the diet while limiting saturated and trans fats is a foundational principle of maintaining heart health.