Which type of fat is considered healthy and beneficial for heart health?

Unsaturated fats are recognized for their health benefits, particularly in relation to heart health. These fats are primarily found in plant-based oils, avocados, nuts, and seeds. They come in two main types: monounsaturated fats and polyunsaturated fats. Monounsaturated fats, such as those in olive oil and avocados, have been shown to help reduce bad cholesterol levels, thereby lowering the risk of heart disease. Polyunsaturated fats, which include omega-3 and omega-6 fatty acids found in fish, flaxseeds, and walnuts, are essential for heart function and have been linked to reduced inflammation and improved cardiovascular health.

In contrast, saturated fats, typically found in animal products and some tropical oils, can increase LDL cholesterol levels, which is associated with a higher risk of heart disease. Trans fats, often found in processed foods, are particularly harmful as they not only raise LDL cholesterol but also lower HDL cholesterol, further compromising heart health. Cholesterol itself is a type of fat molecule necessary for various body functions, but its levels in the blood can be influenced by the types of fats consumed, especially saturated and trans fats. Thus, while cholesterol plays a critical role in health, it is the unsaturated fats that are specifically highlighted