Eat Heart Healthy with These Heart Month Food Tips

For years we have been told that fat is bad for our heart. Now we know better. And the news is good! Today’s thinking says the type of fat you eat is far more important than the amount. But that doesn’t exactly mean it’s OK to bring on the burgers and fries. There are different kinds of fat and some of them are better for your heart than others.

Trans fat: skip it – This unhealthful fat boosts damaging LDL cholesterol while simultaneously lowering beneficial HDL cholesterol. Consuming more trans fat may be linked to your chances of developing type 2 diabetes.

  • Where you’ll find it: Some brands of stick margarine, coffee creamer, cake, cookies, frosting, microwave popcorn, and crackers. It also hides out in fast food, especially fried chicken, French fries, and donuts.

Saturated fat: proceed with caution – Saturated fat is hard at room temperature. So it’s no surprise it can plug up your arteries if you eat too much. What’s more, too much saturated fat ramps up production of LDL cholesterol — the harmful kind that has been linked to heart disease and stroke. While you don’t have to steer clear of saturated fat entirely, it is a good idea to limit it.

  • Where you’ll find it: Beef, pork, cheese, full-fat and 2% milk, butter, cream, and palm oils

Unsaturated fat: go for it – Unsaturated fats are your friends. Swapping saturated fats for these advantageous fats (especially polyunsaturated fats) protects against heart disease and may even help you live longer.

  • Where you’ll find it: There are two types of unsaturated fats, mono and polyunsaturated. While many foods contain a combination of the two, monos are mainly found in avocados, peanut butter, and canola, olive, and peanut oils. Polys are a bit more complicated. On the most basic level you’ll find them in tofu, sunflower seeds, and soybean, corn, and sunflower oils. However, the healthiest polyunsaturates are the omega-3s, super fats that keep your heart and brain in top shape. Get them from fatty fish such as salmon, sardines, trout, and herring as well as canola oil, walnuts, and flaxseed.

WW can help you care for your heart

The WW SmartPoints system focuses on health, not just calories. Research shows that reducing intake of saturated fat and sugar can reduce the risk of heart disease. The higher a food is in saturated fat and sugar, the higher the SmartPoints value. Use SmartPoints as a guide toward heart healthy choices. ZeroPoint™ foods form the foundation of a healthy eating pattern and have a low risk for overeating. Many ZeroPoint foods are already heart-healthy choices, including things like:

  • Fresh, frozen, and canned-in-water fish and shellfish
  • Eggs
  • Nonfat plain yogurt (traditional or Greek-style)
  • All fresh, frozen, and canned fruits (without added sugar or fats)
  • Dried and canned beans (low-sodium or no salt added, without fat or sauce)
  • Skinless chicken or turkey breast, including deli and rotisserie options
  • Most fresh, frozen and canned vegetables (low-sodium or no salt added, without added sugar or fats)

Ready to get started?
CHI makes it easy to care for your heart. Look for more information about our WW subsidy and how to join on the well-being pages.