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Balanced diet for a healthy heart

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Good vs Bad Fats

Good fats reduces the bad cholesterol level (LDL) and protects the cardiovascular system. Saturated fats increase bad cholesterol and reduce good cholesterol (HDL). Polysaturated fats lower both bad cholesterol (LDL) and good cholesterol (HDL).Mono-saturated fats don't lower good cholestrol and lower only bad cholesterol (LDL). Hydrogenated fats are bad for your heart as these fats increse bad cholesterol and decrease good cholesterol.

Sources of good and bad fats

Different oils, fruits and foods supply different type of fats. One has to know about the sources of good or bad fats to include balanced diet that can keep your heart healthy.
  • Use unsaturated vegetable oils extracted from:
    Flax
    Canola
    Peanuts
    Corn
    Sunflower
    Safflower
  • Avoid saturated fatty acids found in:
    Meat
    Dairy products
    Palm
    Coconut
  • Use trans-fats found in:
    Cabbage
    Peas
    Meat
    Milk
    Pomegranate
  • Avoid trans-fats found in:
    Commercially fried foods
    high fat baked foods
    Margarines
  • Sources of good fats:
    Olive oil
    Ground nut oil
    Sesame oil
    Rapeseed oil
    Canola oil
    Linseed oil
  • Fats lowering bad cholesterol but not lowering good cholesterol:
    Fish
    Olive oil
    Nuts
    Avocados
  • Fats increasing bad cholesterol & lowering good cholestrol:
    Meat
    Dairy products
  • Fats lowering both good and bad cholesterol:
    Corn Oil
    Soybean Oil
  • Fats increasing bad cholesterol and decreasing good cholestrol:
    Hydrogenated fats

Essential fatty acids & balanced diet

Essential fatty acids are two types: 1). Omega-3, 2). Omega-6
There has to be a balance of two types of essential fatty acids in the ratio of 4 (Omega-6) : 1 (Omega-3)
Omega-3 fatty acids reduces triglyceride level in blood, stimulate blood circulation and increase breakdown of fibrin. Fibrin is involved in clot formation.
Sources of Omega-3 fatty acids are:
-Fish, walnuts, almonds, soybeans, flax, leafy vegetables
Sources of Omega-6 fatty acids are:
Cereals, grains, vegetables, pulses

Balanced diet:
-Consume 2-3 tablespoonful of flax seeds powder daily
-Consume grilled or steamed cold water fish 2-3 times/week
-Use oil extracted from olives, mustard and Canola
-Eat almonds. walnuts, soybeans, sea foods, and leafy vegetables

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