Food provides the building blocks (nutrients) and fuel (energy) that our bodies need to function properly. The foods we eat and our dietary patterns play an important role in the prevention and treatment of chronic diseases such as heart disease, high blood pressure (hypertension), obesity and diabetes. According to the American Heart Association (AHA) a heart healthy diet and lifestyle changes are essential strategies for reducing the risk of heart disease.

Based on the latest scientific research, the National Cholesterol Education Program (NCEP) recommends targeting our low-density lipoprotein (LDL) or “bad” cholesterol levels by lowering our intake of saturated fats, trans fats and dietary cholesterol, participating in regular physical activity and achieving or maintaining a healthy body weight.

Fats come in several chemical forms, some healthier than others. They are divided into two broad categories: saturated and unsaturated. Saturated fats and trans fats – fats that have been altered chemically to behave like saturated fats – have been shown to promote the formation of hardened arteries (atherosclerosis) and coronary artery disease. In contrast, mono and polyunsaturated fats, including omega-3 fatty acids can have cardioprotective effects as part of a heart-healthy diet.

Saturated fats cause the liver to produce more cholesterol, increasing our total blood cholesterol levels and particularly the harmful low-density lipoproteins (LDL) or “bad” cholesterol levels, which have been linked to an increased risk of heart disease. In fact, blood cholesterol levels are more strongly linked to our saturated fat intake than any other type of fat in our diet, including our dietary cholesterol intake – the cholesterol found in foods. Therefore, it is important to watch out for products labeled “low cholesterol” or “no cholesterol” that are still high in saturated fat content. These products can raise blood cholesterol levels due to their saturated fat content and are dangerous to heart health, even though they may not contain any cholesterol.

Although unsaturated, trans fats or “partially hydrogenated” oils (those oils that have gone through the hydrogenation process) acquire many of the properties of saturated fats. In the body, trans fat has been shown to be a more hazardous risk factor for heart disease than saturated fat. Studies have shown that dietary trans fats can increase levels of LDL or “bad” cholesterol just like saturated fats. They have also been shown to decrease levels of HDL or “good” cholesterol and may increase triglyceride levels and lipoprotein levels, increasing our risk factors for cardiovascular disease.

Cholesterol is a waxy fat that is present in all human beings. There are two sources of cholesterol that can contribute to your blood cholesterol levels or lipid profile. The first source is the liver, which manufactures about 80 percent of the cholesterol. In fact, people do not need to consume any cholesterol from diet, as the liver can make all the cholesterol the body needs. Therefore, cholesterol is not an essential nutrient. The second source of cholesterol is our diet. Dietary cholesterol is found naturally in animal products such as meat, eggs and dairy products. Only foods of animal origin contain cholesterol. If you have high total cholesterol or LDL cholesterol levels, limiting dietary cholesterol intake to 200 milligrams per day is recommended.

It is important to remember that not all fats are unhealthy. For example, omega-3 fatty acids – found in high amounts in oily fish such as salmon, mackerel, or albacore tuna – may help reduce cardiovascular risk. Polyunsaturated and monounsaturated fats found in vegetable oils such as canola, olive or peanut oil, can lower blood LDL cholesterol levels when substituted for saturated fats in our diet. So, when it comes to fat, the advice is simple: eat less red meat, whole-fat dairy products and processed foods that may contain hydrogenated fats, and substitute heart-healthy unsaturated fats from plant sources, fatty fish, nuts and seeds.