Which type of fat is considered heart-healthy?

Unsaturated fats are considered heart-healthy because they can help lower bad cholesterol levels, which is beneficial for cardiovascular health. These fats are predominantly found in plant-based oils, nuts, seeds, avocados, and fatty fish. Unsaturated fats are further classified into monounsaturated and polyunsaturated fats, both of which contribute to improved cholesterol profiles and reduced inflammation in the body.

In contrast, saturated fats, often found in animal products and some plant oils, can raise the levels of low-density lipoprotein (LDL) cholesterol, which is linked to an increased risk of heart disease when consumed excessively. Trans fats, which are artificially created through hydrogenation, can also raise LDL cholesterol while lowering high-density lipoprotein (HDL) cholesterol, making them particularly harmful to heart health. Although cholesterol is a necessary substance for the body, high dietary intake—especially from saturated or trans fats—can negatively impact heart health. Therefore, unsaturated fats stand out as the most heart-friendly choice in the context of dietary fats.