Eat the Right Fats for Your Heart

Heart disease is the number one killer of North Americans. One of the major risk factors for heart disease is dietary, which includes too much saturated fat, not enough of polyunsaturated and monounsaturated fats, too much sodium, not enough fiber, too much sugar, and a low intake of antioxidants. Other risk factors include a sedentary life style, smoking and stress. Eating the correct kinds of fats and avoiding other kinds of fats, can go a long way in helping the heart stay healthy.

Saturated Fats
A diet high in saturated fat is a major risk factor for the development of heart disease. A study was conducted by the Lyon Diet Heart Study with participants who had previously suffered a heart attack. They were separated into 2 groups -
1) One group was given a Mediterranean diet - high in mono and polyunsaturated fats and extremely low in saturated fats.
2) The other group was given a controlled diet containing saturated fat.

After a period of 27 months, the results provided were striking. Those eating the Mediterranean diet were considerably less likely to receive a second heart attack, cardiac death or stroke than the group that ate the controlled diet that included saturated fat. A follow up of this study 4 years later yielded the same results. This is just one of many studies providing strong evidence that a high saturated fat intake vastly increases the chances of developing heart disease.

Polyunsaturated Fats
There are two essential polyunsaturated fats that we need from our diet - omega 3 and omega 6 fatty acids. It is omega 3 that is most highly linked to heart disease prevention.

Omega 3 fatty acids are found abundantly in oily fish such as sardines, salmon, trout and mackerel. Eating these fish regularly are associated with good heart health. The omega 3 fatty acids are proven to increase blood flow through arteries, thin the blood and help remove LDL 'bad' cholesterol from the blood stream. They also help reduce damage to heart cells after they have been starved of life giving oxygen following a heart attack.

Omega 6, although less potent at reducing heart disease than omega 3, still offers some benefit. Research with animals has shown that omega 6 helps to lower blood pressure. However research in humans still needs to be conducted.

Monounsaturated Fat
Olive oil is one of the most well known and consumed sources of monounsaturated fat and a staple ingredient in the Mediterranean diet. Other sources include avocados and canola oil. One study has shown that regular consumption of olive oil can cut the risk of developing heart disease in half, even in the presence of other risk factors like smoking and no exercise. Research shows that monounsaturated fat help protect us from atherosclerosis, a major risk factor for heart disease. Monounsaturated fats protect cholesterol from attack by unstable molecules found in the body called free radicals. These attacks are what causes the cholesterol in artery walls to harden and lose their elasticity, consequently decreasing blood flow and creating atherosclerosis.

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