One easy rule: You should always avoid trans fats—they’re listed on the nutrition label as “partially hydrogenated oils.” Most are artificial and raise your LDL cholesterol while lowering your HDL cholesterol (the good kind that helps keep blood vessels clear). According to the American Heart Association, trans fats increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes.

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If you’re able to tolerate dairy, full-fat dairy can be an excellent source of heart-healthy fats. Probiotic yogurt, in particular, is a staple on the healthy fats list as it contains beneficial bacteria that can help optimize the health of your gut microbiome to promote better overall health. Upping your intake of probiotics can also support healthy digestion, boost immunity and reduce cholesterol levels. (29)
Heidi Hackler is a Certified Holistic Health Coach (CHHC) and blogger, who received her training from the Institute for Integrative Nutrition (IIN). She inspires healthy habits on her happiness and wellness blog , and through her holistic health coaching programs. Heidi quenches her thirst for knowledge through continuing education courses at Chopra Center Certifications, Dogwood School of Botanical Medicine, and Andrea Beaman’s New Healers Master Coaching program. Heidi lives with her husband and two kittens aboard their 40-foot sailboat. They have a zest for living the Happy Well...Read more
Monounsaturated fats. When you dip your bread in olive oil at an Italian restaurant, you're getting mostly monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double bond. The result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond. This structure keeps monounsaturated fats liquid at room temperature.
Out of all the fish in the sea, tuna is one of the highest sources of docosahexaenoic acid (DHA), an omega-3 fatty acid. Canned light tuna is one of the best and most affordable fish for weight loss, especially from your belly! One study in the Journal of Lipid Research showed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. And while you’ll find two types of fatty acids in cold water fish and fish oils—DHA and eicosapentaenoic acid (EPA)—researchers say DHA can be 40 to 70 percent more effective than EPA at regulating fat genes in the abdomen, preventing belly fat cells from expanding in size.
However, many experts disagree with the report’s conclusions on a few fronts. First, the link is based on the reasoning that saturated fat raises total cholesterol levels, but many studies suggest the link between higher cholesterol numbers and heart disease risk has been overstated. And while LDL is often referred to as “bad” cholesterol, there are different types of LDL, and the total number may be less important than the composition of the actual particles. Small, dense particles are inflammatory and associated with heart disease risk, while larger particles are not.
Healthy fats in the right ratio are needed for bone mineral density and the prevention of osteoporosis. Fats are involved in calcium metabolism and the vitamins K2 and D are both fat-soluble nutrients that collaborate in building bone. Many factors influence bone health, but providing the building blocks for bone with adequate “good” fats and the ideal omega-3 and -6 ratio can only help.

Along with nuts, seeds get high marks as healthy fats to improve good cholesterol. And flaxseeds are especially popular among nutritionists because of their versatility in a heart-healthy diet. “Sprinkle flaxseeds onto whatever you like,” says Haisley. “My favorite is with Greek yogurt or on my oatmeal. It is a great addition to salads or whisked into your favorite homemade salad dressing. You can even bake with it, too; try using 3 tablespoons of flaxseed in place of 1 tablespoon of oil or margarine in your muffins.” Try these cranberry-nut mini loaves with flaxseeds.


Dietary fat has been in the limelight since the 1950s, when researcher Ancel Keys conducted a study analyzing the diet patterns of seven different countries as well as their respective rates of heart disease. At the conclusion of the study, he found that higher levels of serum cholesterol were associated with a higher risk of heart disease and believed that a higher intake of foods high in saturated fat was to blame. (44)
Cheese often gets a bad-rap for being a high-fat food—especially hard, full-fat cheeses like Parmesan. While it is true that cheeses have more saturated fats than plant based foods, they (especially Parmesan, which contains 8 grams fat and 5 grams saturated fat per ounce), provide loads of other nutrients as well. In fact, Parm tops the cheese charts in terms of its bone-building calcium content, providing nearly a third of your daily calcium needs. Ounce for ounce, it has more protein than any other food—and yes, we are including meat and eggs on that list!
Salmon might not get as bad of a rap for being high in fat, but its health benefits are worth repeating. By adding this fish fillet into your diet just twice a week, you’ll get the full amount of heart-healthy omega-3 fatty acids recommended by the American Heart Association. Omega-3s reduce the risk of arrhythmia, decrease triglyceride levels, and can actually slightly lower blood pressure. When you’re at the fish counter, make sure to pick up the right kind—while pink salmon is the second best fish for nutrition and health benefits, farmed Atlantic salmon is one of the worst.
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