For a few decades, Americans were told that a low-fat diet was the ideal diet for heart health. In place of fat, Americans started eating more carbohydrates; specifically, processed carbohydrates like crackers, muffins and sweetened foods and beverages. We now know that sugar and refined carbohydrates are the main culprit leading to obesity, diabetes and heart disease. Reducing the intake of refined carbohydrates and increasing heart-healthy fats has many benefits including weight loss, lowered blood sugar and improved lipids.
What type of fat is best for your heart?
Focus on unsaturated fats. Specifically, olive oil, avocados and avocado oil, nuts, seeds and fatty fish. One study showed that one avocado a day can decrease your LDL cholesterol by 13 points!
Ideas on how to incorporate healthy fat into your daily diet:
–Breakfast: one omega-3 egg with 1 cup veggies sautéed in olive oil. Top with ½ sliced avocado.
–Lunch: Large salad drizzled with olive oil and lemon juice.
–Dinner: Baked salmon with veggies roasted with avocado oil.
–Snacks: nuts and seeds paired with 1 serving fruit or raw veggies.
Come check out our cooking class on February 9: Fat for Your Ticker to sample some tasty recipes with heart-healthy fat!