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Happy Hearth Health Month!

Fats are one of the most fascinating dietary components. Back in the 1990s we shunned them in favor of a high carbohydrate diet only to realize later that was not the healthiest approach! When it comes to heart health there are fats we should avoid or minimize and fats we should eat.

First the bad: man-made trans fats and saturated fat.
If you are concerned about your cholesterol and heart health, cut down on any fat that is solid at room temperature because these raise your bad cholesterol levels (LDL). Butter, fatty cheeses, fat on meat, higher fat dairy products etc. And, take note that many of these types of fats are lurking in processed foods – especially pastries, pies, the icing on cake and donuts. And, to the best extent possible, cut out man-made trans fats (found in partially hydrogenated oils). Not only do these raise your bad cholesterol but they also lower your good cholesterol (HDL), increase systemic inflammation (which may contribute to cardiovascular disease) and they may increase belly fat! Flip over the package of your favorite food and make sure it says 0 grams trans fat on the food label. Then take a look at the ingredients – you shouldn't’t see “shortening” or “partially hydrogenated oils” anywhere.

Now for the good fats.
Dig into fatty fish – salmon, mackerel, herring, halibut, lake trout, tuna steaks. Fatty fish contain heart healthy, omega 3 fatty acids that lower triglycerides, decrease your blood pressure and decrease inflammation. Studies show low death rates from cardiovascular disease in populations with high fish consumption.

So dig into a nice salmon fillet or tuna steak and take good care of your heart this month!