Navigating Cholesterol Health: Top 5 Fats Approved by Dietitians to Support Your Heart

While cholesterol is essential for bodily functions, certain fats, like saturated and trans fats, can elevate LDL cholesterol levels, posing risks for heart disease. On the flip side, incorporating heart-healthy fats can enhance cholesterol levels. Dietitians suggest focusing on unsaturated fats, including monounsaturated and polyunsaturated fatty acids. Here are the five best fats, approved by dietitians, that can positively impact your cholesterol levels.

1. Pistachios: A 2021 meta-analysis revealed that regular pistachio consumption for about 12 weeks led to a decrease in total cholesterol by 7 points and a reduction of LDL cholesterol by 4 points. Pistachios contribute to improved fatty acid breakdown, contain vital nutrients like vitamin E and antioxidants, and boast phytosterols known to lower cholesterol.
2. Flaxseed: A 2022 clinical trial demonstrated that incorporating flaxseed into the daily diet for 12 weeks reduced systolic blood pressure and lowered total cholesterol significantly. With just one tablespoon providing 37 calories and 3 grams of fat, adding flaxseed to meals can be a simple way to increase heart-healthy fats.
3. Avocado: Rich in plant sterols, fiber, and monounsaturated fats, avocados can boost HDL cholesterol. A 2018 review found that avocado consumption positively influenced HDL numbers. Including avocados in salads or enjoying a classic Avocado-Egg Toast can be a delicious way to enhance heart health.
4. Plant-Based Oils: Contrary to the belief that only olive oil is heart-healthy, various plant-based oils such as avocado, sesame, peanut, and canola have been proven to support heart health. A 2018 meta-analysis suggested that these oils, rich in antioxidants and plant sterols, can effectively lower total and LDL cholesterol levels.
5. Fatty Fish: Research from 2020 indicated that consuming at least 8 ounces of fatty fish per week correlates with more favorable cholesterol profiles, including higher HDL cholesterol. Omega-3 fatty acids in fatty fish contribute to reduced inflammation, blood pressure, and the risk of blood clots.

Additional Tips for Lowering Cholesterol:

• Adopt a heart-healthy diet filled with fruits, veggies, whole grains, lean meats, nuts, seeds, and legumes.
• Engage in regular physical activity to boost HDL cholesterol levels.
• Quit smoking and vaping to support overall cardiovascular health.
• Maintain a healthy weight through a combination of a heart-healthy diet and physical activity.
• Discuss cholesterol-lowering medications, such as statins, with your doctor if lifestyle changes are insufficient.

Contrary to the misconception that all fats are detrimental for cholesterol, making strategic dietary choices can positively impact your heart health. By limiting saturated fats and embracing unsaturated fats from sources like nuts, seeds, avocados, plant-based oils, and fatty fish, you can manage cholesterol levels effectively.