How Good Fats Reduce Bad Cholesterol And Triglycerides For Better Heart Health

  • 02 May 2025
How Good Fats Reduce Bad Cholesterol & Triglycerides For Better Heart Health

Key highlights or summary

  • Good fats, especially high-density lipoprotein (HDL), help remove harmful low-density lipoprotein (LDL) and triglycerides from the bloodstream, supporting heart health.
  • Elevated LDL and triglycerides can clog arteries and increase the risk of heart disease, making it essential to balance fats in the diet.
  • Omega-3-rich foods like nuts, seeds, and avocados are excellent sources of healthy fats that promote balanced cholesterol levels.
  • Including healthy fats in your daily meals can help combat bad cholesterol and improve cardiovascular health.
  • Making informed dietary choices about fats supports long-term heart health and overall well-being.

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Frequently asked questions

Good fats include unsaturated fats like monounsaturated and polyunsaturated fats, which can help lower bad cholesterol (LDL) levels. They are found in foods such as avocados, nuts, seeds, and fish. These fats also support HDL (good cholesterol) levels, promoting overall cardiovascular health.

HDL (high-density lipoprotein) is often called "good cholesterol" because it helps remove excess cholesterol from the bloodstream. LDL (low-density lipoprotein), known as ‘bad cholesterol’, can build up in the arteries, increasing the risk of heart disease and stroke.

Healthy fats are found in avocados, olive oil, nuts (like almonds and walnuts), and seeds (such as chia and flaxseeds). These foods provide essential nutrients and help maintain healthy cholesterol levels.

Yes, trans fats and excessive saturated fats can raise LDL cholesterol and lower HDL cholesterol, increasing the risk of heart disease. Trans fats are commonly found in processed and fried foods, while saturated fats are in red meat, butter, and full-fat dairy products.

For many individuals, adopting a diet rich in healthy fats, whole grains, fruits, and vegetables can significantly lower cholesterol levels. However, some people may need medication in addition to dietary changes, especially those with genetic conditions like familial hypercholesterolemia (FH).

Experts recommend that healthy fats make up about 20-35% of your total daily calories. Focus on unsaturated fats and limit saturated and trans fats. Always consult a healthcare provider for personalized advice based on your health condition.