There are different types of fats in our foods. Some can damage our health, and others are not so bad. There are even some that are good for you! This is what we need to know:

Monounsaturated fats (canola oil, olive and peanut, and avocado) and polyunsaturated fats (safflower seed, sesame and sunflower seeds, and many other nuts and seeds) do not raise your LDL ( “bad”) but may increase the level of HDL ( “good”). To stay healthy, it’s good to choose foods containing these fats.

The saturated fat, trans fat and dietary cholesterol raise blood cholesterol level of LDL ( “bad”), which can cause heart disease. Saturated fat exists mainly in foods of animal origin such as beef, veal, lamb, pork, lard, poultry fat, butter, cream, dairy foods and the cheeses, and some plants, such as tropical oils. Tropical oils include coconut oil, the seed of palm, and palm, used in commercial cakes and cookies, salty snacks and meals. Unlike other vegetable oils, these oils contain many saturated fatty acids. Some processed foods (such as frozen ready meals and canned foods) can be high in saturated fats. It is best to check package labels before purchasing these foods.

Trans fatty acids (TFAS, by its initials in English) are formed during the process of making cooking oils, margarine and shortening, and are commercially fried foods and baked goods, crackers and biscuits. Some are found naturally in small amounts in some animal products such as beef, pork, lamb and the butterfat in butter and milk. Studies indicate that the TFAS tend to raise our total blood cholesterol level. The TFAS also tend to raise LDL ( “bad”) cholesterol and decrease HDL ( “good”). One study found that the four main sources of trans fatty acids in the diet of women are margarine, meat (beef, pork or lamb), cookies, and white bread. At this time, the TFAS are not detailed on food labels, but that will change soon. Although it may take a couple of years before the coming into being, the FDA is asking food manufacturers to begin to mention the content of TFA in the labels, and some food manufacturers are announcing that eliminated their food TFAS .

Is there a special diet to help prevent or control them?

Heart disease is the No. 1 killer of women and men. Eating a heart healthy diet is the key to help reduce their risk factors for heart disease such as hypertension, high cholesterol, overweight and obesity. It will also help control these conditions if you already have.

Here are some general guidelines for healthy eating for the heart:

Choose foods low in saturated fat and trans fatty acids. Some foods low in saturated fat include fruits, vegetables, whole grains, and nonfat dairy products or fat. Try to avoid fried foods and commercially baked goods such as cookies and biscuits.

Choose a diet moderate in total fat. The good news is that you should not remove all fats from your diet! A diet with moderate fat content will give you enough calories to satisfy your appetite, which can help you eat fewer calories, stay at a healthy weight and lower your blood cholesterol. To maintain its moderate total fat intake, try replacing saturated fats with unsaturated fats.

Choose foods low in cholesterol. Try to eat fruits, vegetables, whole grains, lowfat or nonfat milk, and moderate amounts of lean meats, skinless poultry, and fish. Eat plenty of soluble fiber can help lower your blood cholesterol, LDL ( “bad”). Oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits and strawberries are good sources. Insoluble fiber will not help your blood cholesterol level, but also is good for the healthy functioning of the intestines. Whole wheat breads, beans, almonds, beets, carrots, Brussels sprouts, broccoli, cauliflower, green beans and apple skin are good sources of insoluble fiber.

The American Heart Association also recommends that try to eat at least two servings of fish a week (especially fatty fish like salmon and lake trout) because they are high in omega-3 fatty acids, which can help lower cholesterol blood. Some types of fish such as swordfish, shark and mackerel, may contain high levels of mercury and other environmental contaminants that can damage the brain and central nervous system, especially in developing fetuses. Children, pregnant women and those breastfeeding should limit their fish intake to no more than 12 ounces per week.

You can also eat omega-3 fatty acids from plants, such as tofu, soybeans, walnuts and flaxseed (these contain alpha-linolenic acid, a less potent kind of omega-3 fatty acid).

Reduce your sodium intake. If you have both hypertension and high blood cholesterol – and many people have – your health care provider may instruct you to decline if consumption of sodium or salt. Although not suffering from hypertension or have high cholesterol, try to have no more than 2,400 milligrams of sodium per day. The DASH diet also recommends a lower level of sodium per day, in this case 1500mg. You can choose low-sodium foods such as fruits, vegetables, whole grains, lowfat or nonfat dairy, meats and moderate amounts of macros, which will also help lower your cholesterol. To spice up your meal, choose herbs and spices instead of table sugar, high sodium. Be sure to read labels mixed seasonings, because some contain salt.

Control your weight. No wonder that people who are overweight have higher blood cholesterol than people who are not. When you reduce the amount of fat in your diet, not only consume less cholesterol and saturated fats, but also fewer calories. This will help you lose weight and improve your blood cholesterol, both of which reduce your risk of heart disease.