The Surprising Nutrient You Should Be Eating More Of, According to a Cardiologist

In This ArticleView AllIn This ArticleThe Surprising Heart-Healthy Nutrient You Should EatSaturated Fats vs. Unsaturated FatsBest Heart-Healthy Sources of Unsaturated Fats

In This ArticleView All

View All

In This Article

The Surprising Heart-Healthy Nutrient You Should Eat

Saturated Fats vs. Unsaturated Fats

Best Heart-Healthy Sources of Unsaturated Fats

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When you think of heart-healthy foods, what comes to mind? Is it omega-3-rich fish, or antioxidant-packed fruits and vegetables? These nutrients are definitely important for a healthy heart—and for your overall health—but there are other factors that you should consider incorporating into your diet if you haven’t already.

In fact, there’s a surprising nutrient you may have assumed you needed to steer away from for better heart health. But we talked to cardiologist David Sabgir, M.D., who is also the founder ofWalk with a Docand spokesperson forAvocados - Love One Today, and he shared his thoughts.

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Drum roll, please: the surprising nutrient that Sabgir couldn’t stop raving about? It’s unsaturated fats.

“Good unsaturated fats, like monounsaturated fat, can help lower our bad cholesterol (LDL), increase our good cholesterol (HDL), lower our triglycerides and lower our blood pressure,” the cardiologist tellsEatingWell.

When you think of “fat,” negative connotations may come to mind. But trust the doc, ashealthy fatscan support your heart health, reduce your risk of cancer and help you feel more satisfied after eating.

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Sabgir explains that healthy fats are also important parts of our diets because they help our body absorb fat-soluble nutrients, like vitamins A, D, E and K. Because of this, if youdon’t eat enough fat, you may experience symptoms like fatigue, dry skin and weakened immune health.

Understanding the types of dietary fats is important. The difference betweensaturated and unsaturated fatsis quite simple: saturated fats are solid at room temperature, whereas unsaturated fats are liquid at room temperature due to their unalike chemical structures.

“I’ve seen a lot of this conversation around dietary fat specifically, and how that impacts the heart,” the doctor shares. “And many patients might not know that there are multiple types of dietary fats found in foods. But unsaturated fats, like monounsaturated fats, are an important part of a healthy diet.”

There are some easy, nutrient-packed sources of unsaturated fats, and Sabgir lists his favorite choices.

“Some common—and delicious—examples of foods with good fats include nuts, olive oil, seeds and eggs,” he says. “Avocado is also a standout here because not only is it virtually the only fruit with good fats, they are also low in saturated fat, sugar and sodium and are cholesterol-free.”

If you’re not sure where to start, we have some fan-favorite recipes in mind. For a savory forkful,Avocado Tuna Saladis not only as tasty as it sounds, but it’s an easy, 15-minute lunch that you’ll look forward to devouring. And on the sweeter side,Lisa’s Granolais a must-try as it’s loaded with almonds, walnuts and pepitas alongside homey flavors like cinnamon and maple syrup.

The Bottom Line

Not all fat is created equal, and unsaturated fats are a nutrient that your body needs and your heart will thank you for. Next time you need a midday pick-me-up, consider a handful of nuts orAvocado-Egg Toastfor a satisfying snack.

“In addition to the nutrition-related tips like adding more good fats and fiber to your diet, taking a simple walk, immersing yourself in nature and spending time relaxing with friends can make a big difference in your heart health,” Sabgir adds.

The #1 Activity to Support Your Heart Health, According to a Cardiologist

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Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Maki KC, Dicklin MR, Kirkpatrick CF.Saturated fats and cardiovascular health: Current evidence and controversies.Journal of Clinical Lipidology. 2021 Nov-Dec;15(6):765-772. doi:10.1016/j.jacl.2021.09.049

U.S. Department of Agriculture’s Agricultural Research Service.Avocados, raw, all commercial varieties.

Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in US adults.Journal of the American Heart Association. 2022;11(7). doi:10.1161/jaha.121.024014