Fat-free isn’t synonymous with heart-healthy, says dietitian Lena Beal M.S., RD, LD, a therapeutic dietitian at Piedmont’s Cardiovascular Services. “When we think of heart health, we think about cutting back on the fat,” she says.
While it is important to prepare your food in a healthy way—baking, broiling or grilling instead of frying, trimming visible fat from meat, reducing sodium—you don’t have to eliminate fat completely from your diet. Adults should limit fat to just 20-35% of their daily caloric intake. The trick is to make sure you consume healthy, unsaturated fats and avoid saturated fat.
Reduce saturated fat
Saturated fat is found in animal products such as meat, cheese, and butter, as well as palm and coconut oil. Limit these ingredients in your diet or select low- or nonfat versions.
Consistency is a good guide to use when cooking with fat. Ingredients that are liquid at room temperature (like olive oil) are generally preferred over those that are solid at room temperature (such as butter). Beal suggests using a spray when possible, such as when you need to coat a baking pan.
Finally, watch out for hidden health saboteurs in low-fat or fat-free products. You may have the best intentions when reducing fat in your diet, but you still need to read food labels. Many companies add salt or sugar to low-fat packaged products to make them more palatable. “We’re only allowed a teaspoon of salt a day – that’s 2,000 milligrams,” Beal cautions.
Heart-healthy fat
One unsaturated fat category is plant sterols, which can reduce cholesterol. These are oils derived from plants, nuts and seeds and include:
- Canola
- Safflower
- Flaxseed
- Sunflower
- Corn
- Olive
Good fat – plant sterols – block the absorption of bad fat in your system. “They limit the amount of cholesterol your body will ultimately absorb, which lowers your overall cholesterol level,” Beal says. She recommends following package instructions when cooking with different oils, as they may have different “flash points,” or temperatures at which they burn.
- Peanut oil is slow to burn, so it is recommended for pan frying. However, for optimum heart health, you should rarely fry dishes.
- Canola, safflower and olive oil are good options for light searing, grilling or baking.
- When baking meats or vegetables, consider using an oil spray to further reduce your fat intake.
- Flaxseed and olive oils are great salad dressing bases.
“These oils support healthy cholesterol levels, support healthy blood vessels and brain health,” Beal says. For additional healthy lifestyle ideas, visit Health and Wellness.
Book an appointment with a Piedmont cardiologist today.