Nutrition Science and Everyday Application - beta v 0.1

300 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN
Practical Tips for a Heart Healthy Diet
• Focus on whole food sources of dietary fat, because they come packaged with
vitamins, minerals, phytochemicals, and sometimes fiber and protein.
• Remember that saturated fats are found in large amounts in foods of animal
origin. They should be limited within the diet.
• Some highly processed foods, such as stick margarines, cookies, pastries, crackers,
fried foods, and snack foods are sources of saturated fat (and historically, trans
fats) that can elevate your cholesterol levels, so use them sparingly.
• Fatty fish like salmon, tuna, and halibut are heart-healthy due to their high levels of
omega-3 fatty acids, which can reduce inflammation and lower cholesterol levels.
The American Heart Association recommends consuming fish—especially fatty
fish—twice per week.
• Nuts and seeds contain high levels of unsaturated fatty acids that aid in lowering
LDL when they replace saturated fat in the diet.
• Most plant-based oils (except tropical oils like palm and coconut oils) are good
sources of polyunsaturated and monounsaturated fats and may help to lower LDL.
Substitute oils for solid fats when possible.