Health & Wellness

Fats have a very bad reputation when it comes to heart health.The word "fat" itself sounds like a villain, making us believe that all fats are harmful. But did you know that some fats are actually essential for keeping your heart healthy? Healthy fats are those which help reduce the inflammation in the body and lower bad cholesterol. Heart-healthy fats support overall heart function. Let us understand which are the good fats for heart and which are bad.

Why Healthy Fats Matter for Heart Health?

Fats are a crucial part of a well balanced diet, they provide us with energy and aid in nutrient absorption. Fats support cell growth too. Healthy fats - promote cardiovascular health while unhealthy fats contribute to heart diseases. Understanding the difference between the two is important.

There are four main types of fats - 
Monounsaturated fats
Polyunsaturated fats
Saturated fats
Trans fats

While saturated fats and trans fat may have negative effects on heart health. Monounsaturated fat and polyunsaturated fats are actually good for the heart.

Best Fats for Heart Health - 

1. Monounsaturated Fats (MUFAs)
Monounsaturated fats are considered as good fats for heart health. They are mainly found in Nuts like almonds, cashews and peanuts. Also found in avocados and olive oil. They help lower the bad cholesterol in the body and increase the good cholesterol. This reduces the risk of heart diseases. 

2. Polyunsaturated Fats (PUFAs)
Polyunsaturated fats are essential for brain and heart function, they reduce triglycerides, and help to lower blood pressure. They are found in Fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, chia seeds, and sunflower seeds. They are one of the best fats for heart health. The researchers concluded that replacing saturated fat in your diet with polyunsaturated fats can reduce your heart disease risk.

3. Omega-3 Fatty Acids
Omega 3 fatty acids are considered as heart healthy fats as they reduce inflammation, support artery function, and lowers the risk of heart attacks and strokes. They are found in Fatty fish, walnuts, flaxseeds, and fish oil supplements.

4. Omega-6 Fatty Acids (in moderation)
They support brain function and overall growth but they should be balanced with omega -3 fatty acids and must be consumed in moderation. Usually found in nuts, soybean oil and sunflower oil.

Precautions to be taken in order to prevent heart diseases 

1. Dietary precautions  -

DASH diet (Dietary approaches to stop hypertension) and mediterranean diet are helpful in order to prevent heart diseases. They advocate eating fresh fruits, vegetables, whole grains and healthy fats. You must also avoid the bad fats in order to prevent heart diseases. 

Fats to Avoid for Heart Health
Trans Fats - Trans fats which are mainly found in fried food and processed snacks are not good for heart health. They significantly increase the risk of heart diseases by raising bad cholesterol in the body. 
Excess Saturated Fats - Saturated fats come from meat, especially red meat or processed meat and full-fat dairy products, they contribute to heart disease when consumed in excess.

How to Incorporate Heart-Healthy Fats in Your Diet?

In order to make sure that you consume essential and good fats for the heart  in your diet. You need to make some small changes in your diet. Here are some tips which you can follow 

Beat those four o clock hunger pangs with nuts like soaked almonds and peanuts or walnuts. This will make sure you provide your body with good fats for heart health and also prevent yourself from eating junk like chips. 

Choose fatty fish over chicken or mutton, make sure you eat fish like salmon or sardines twice a week as they provide your body with healthy fats for heart health. 
Reduce the use of vegetable oils and prioritize omega 3 rich foods to maintain a balance between omega 3 and omega 6. 

Use olive oil and homemade ghee in place of processed oils and butter. Olive oil is one of the best fats for heart health.

Include avocados in your diet which provide your body with good fats for heart health.  

Eating too much salt can lead to high blood pressure, which is a risk factor for heart disease. Replace salt with herbs and spices to add flavor whenever possible. 

Along with healthy fats for heart health you must also include potent ingredients that are proven to be good for heart health like Garlic extract that aids in blood pressure control, and guggul that helps maintain LDL cholesterol levels. You may find these ingredients in supplements which support heart health like cureveda heart hugs. 

2. Maintain a healthy weight

Being overweight puts you at a risk of developing heart diseases. Fat deposition especially around the middle part of your body increases the risk of developing high blood pressure, high cholesterol and type 2 diabetes. 

Maintain a healthy diet and do regular exercise in order to keep your weight in check.

A BMI (Body mass index) of 25 or higher is considered overweight. Waist circumference is also a useful parameter to see how much belly fat you have. If your waist circumference is greater than 40 inches in men and 35 inches in women you have a risk of getting heart diseases.

Start with small changes in your routine and try to stick to them if you are trying to lose weight. Remember even a small amount of weight loss can be good for you at the start. Just 3 percent weight loss also can help lower triglycerides in the blood. 

3. Regular health screenings - 

Regular screening tests can tell you what your numbers are and whether you need to take action. 

You must keep a track of your Blood pressure, Cholesterol levels, HbA1c (blood sugar levels) 

If you already have a condition such as high cholesterol, high blood pressure or diabetes, follow the diet and medication given by your doctor religiously. 

You can also opt for herbal supplements which support your heart health by improving cardiac function and stamina.

Cureveda Heart Elixir is one such formulation which is made from potent herbs known to support heart health and prevent heart attacks. 

4. Try to prevent infections 

Studies have shown that certain infections may lead to heart problems. For example Gum diseases may be a risk factor for heart diseases. So make sure you take care of your oral hygiene. Don't skip those dentist appointments. Getting a yearly flu vaccine will lower the chances of getting sick. Pneumococcal vaccines will reduce the risk of certain bacterial infections. 

Conclusion

Incorporating the best fats for heart health into your diet is essential for cardiovascular wellness. By choosing heart-healthy fats like monounsaturated and polyunsaturated fats while avoiding trans fats and excessive saturated fats, you can protect your heart and improve overall health. Small dietary changes today can lead to a healthier heart and a longer life.