What is considered heart healthy forms of fat?

Monounsaturated fat and polyunsaturated fat are both considered heart-healthy forms of fat. These forms of fat have low levels of Low-Density Lipoproteins (LDL), which is also known as “bad cholesterol.” High levels of LDL increase the risk of developing cardiovascular diseases. High-Density Lipoprotein (HDL), otherwise known as “good cholesterol,” is very good for a healthy heart.

Monounsaturated fat is liquid at room temperature. It is commonly found in plant-based foods such as avocado, vegetable oils (olive oil, sesame oil), nuts, and seeds.

Polyunsaturated fat contains two or more carbon to carbon (C-C) double bonds. Aside from reducing the level of LDL, polyunsaturated fat include omega-3 and omega-6 fats. It is commonly found in fish, meat, corn oil, walnuts, and so on.

Monosaturated and polysaturated are considered healthy forms of fat. They contain less LDL and more HDL which is good for the for the heart.

Saturated fat contains high levels of LDL and low levels of HDL which is not good for the heart.

Trans fat use to be considered good because it contains less LDL and high HDL compared to saturated fat but research has shown that trans fat contains more LDL than HDL which makes it bad for the heart. Therefore, monosaturated and polysaturated fat are considered heart healthy forms of fat.