If you are a regular reader or current client you know, fat is our friend. Although a little can go a long way, it absolutely deserves a spot on your plate. You also know that we want you to embrace more natural foods and limit processed foods. Keeping those things in mind, how do we include fats that will protect our heart health? Let’s dive in and find out.
What does the research say about fat and heart health?
Randomized clinical trials have shown that replacing 5% of your calories from saturated fat with polyunsaturated fat (omega-6 fatty acids) reduces total and LDL cholesterol. This swap is associated with a 9% lower risk of CHD events and a 13% lower risk of CHD deaths. That equates to just one simple swap a day!
Swap it, don’t eliminate it
It’s important to note that it’s not enough to just decrease saturated fat in our diets because when saturated fat is replaced by simple carbohydrates, like sugar or white rice, no benefit is seen. Switching from a regular cookie to a fat-free cookie is not heart healthy. Nor is swapping out steak for white pasta.
Okay, so what DOES this 5% swap look like IRL?
If you eat somewhere between 1600 to 2000 calories per day, you’ll want to replace 9 to 11 grams of saturated fat with 9 to 11 grams of omega-6 fatty acids to reduce your cholesterol levels and lower your risk. One simple swap a day can take care of this. Think about some processed foods or sources of saturated fat in your day-to-day diet that don’t provide a lot of nutrients and health benefits. Replace one of those items each day with an ounce of nuts or seeds as they are the best natural sources of omega-6 fatty acids in whole food form. Another idea is swap out buttered toast for avocado toast.
| Swap Out (food – amt of sat fat) | Swap In (food – amt of omega 6) |
| 1 Bojangles biscuit – 8g of saturated fat | 2 TBS peanut butter – 4.4 g omega-6 fatty acids |
| 1 doughnut from Dunkin Donut – 6-11g | 1-ounce pecans – 6 g |
| 1 cup of ice cream – 10g | 1-ounce sunflower seeds – 10 g |
| 1 Honeybun – 14g | 1-ounce pumpkin seeds (pepitas) – 5.8 g |
| 1 TBS butter – 7.2 g | 1 cup sliced avocado – 2.4 g |
Where NOT to get your omega-6 fatty acids from:
Omega-6 fatty acids are prevalent in highly processed foods like chips, cookies, crackers, and fast foods, but of course, I can’t recommend those for heart health. (Occasionally enjoying your favorite things is perfectly acceptable in our book, but right now we are talking about the healthiest thing we can do for our heart every day.)
Note: Omega-3 fatty acids are still important, too.
You probably know that omega-3 fatty acids are heart-healthy. The beautiful thing about natural food is that it usually contains a package of nutrients. Plant-based foods include both omega-3 and omega-6 fatty acids. Both are important in lowering your risk of heart disease, and contrary to what you might hear, research indicates that increasing both types is helpful.
Food for thought:
Meat, eggs, and dairy often get a bad rap in the media because of their saturated fat content. But these foods also provide valuable nutrients, and they don’t necessarily need to be the first things you eliminate from your diet. In moderate portions, they can be part of a Well Balanced eating plan.
Think of these foods as a side dish or accessory on your plate. Build around them with plenty of plants, whole grains, and other fiber-rich foods to create a more balanced meal.
Before making big changes, take a look at the ultra-processed foods in your diet. Is there room to swap some of these for more nutrient-dense options? For example, try adding heart-healthy plant fats like nuts, seeds, avocado, or olive oil. Small, practical changes can make a meaningful difference over time!
Ready to take the next step on your wellness journey?
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