My Heart Loves Healthy Fat

When it comes to smart eating choices, chances are you probably take into account the fat content of the foods you eat. But if you focus on total fat grams and not the type of fat you're consuming, you might not be eating as well as you think.

Be Label Savvy
When you check food labels, you'll find information about these different kinds of fats:

Saturated Fat
Found in animal-based foods like meats, whole milk, butter, and cheese, saturated fat is the leading dietary cause of high cholesterol, according to the American Heart Association. These fats are usually solid at room temperature. Coconut oil, palm oil, palm kernel oil and cocoa butter also contain saturated fat, so check packaged food labels carefully, too.

Trans Fat
Like saturated fat, trans fat can raise bad cholesterol levels, but it also lower good cholesterol. It's found in foods made with hydrogenated vegetable oils, such as doughnuts pastries, crackers, fast-food French fries, and stick margarine. Food labels are now required to list the amount of trans fat per serving, but it's a good idea to check ingredient lists, too: Manufacturers can list 0g if a serving contains .5g trans fat or less, but if you eat multiple servings, then your trans fat intake will increase accordingly.

Unsaturated Fat
When this "healthy fat"—both monounsaturated and polyunsaturated—is consumed in place of saturated fat, it can help lower blood cholesterol levels. You probably know about including healthy oils (such as olive, canola, and sunflower) in your diet as part of the 8 Good Health Guidelines, but other foods—like nuts and avocados—are also good dietary sources of unsaturated fat. Omega-3 fatty acids, a kind of polyunsaturated fat found in fatty fish like tuna and salmon, may help protect against heart disease, too.

Why the Focus on Trans Fat?
Although partially hydrogenated oils have been around—and in foods—for almost a hundred years, the adverse health effects of trans fat have only come into the spotlight recently. "It's taken us a long time to get enough data from research studies to feel confident that trans fats contribute to the adverse health effects of fat in general," says Catherine Loria, PhD, nutritional epidemiologist with the National Heart, Lung and Blood Institute. "Trans fat is just as bad as saturated fat, if not worse. It raises bad cholesterol like saturated fat, but it also lowers the level of good cholesterol in the blood."

So when you check labels, don't be swayed by a package touting that a food is free of trans fat: These foods might still be loaded with high levels of saturated fat, not to mention calories and sugar. Research suggests that 40 percent of the trans fat consumed in the United States is from baked goods like cakes, crackers, cookies, pies, and breads. Cut down on these foods, and you'll reduce your intake.

"You have to strike a balance and look at the big picture, at your diet in total," says Loria, who advises that limiting your overall intake of processed foods is just the start. "If you choose mostly lean cuts of meat, or stick with chicken and fish, and consume reasonable amounts of good oils," says Loria, you're off to a healthy start. Round out your diet with low-fat dairy products and plenty of fiber-rich foods like whole grains and fresh fruits and vegetables, and you've got the perfect recipe for a healthier heart.