Our last macronutrient to review during Heart Health Month is fat.
Remember, macronutrients are essential for our body to produce energy. These macronutrients include protein, carbohydrates, and fat. Protein serves as a building block for muscles and organs, supports tissue healing, strengthens immune function, and aids in weight loss. Carbohydrates are the body’s primary energy source for basic functions and exercise. They also play a crucial role in the structure and function of our cells, tissues, and organs and serve as prebiotics that nourish the gut microbiome.
Fat has many important functions in the body. It helps maintain healthy skin, eyes, and nails. It is a key component of cell membranes and is necessary for absorbing fat-soluble vitamins (A, D, E, and K). Fat also plays a vital role in blood clotting, wound healing, and reducing inflammation.
There are a few different types of fat: saturated fat, unsaturated fat, and trans fat.
Saturated fat and trans fats are generally considered “bad” fats for heart health. Individuals with heart disease are advised to limit saturated fat intake to less than 10% of their total daily calories and consume 0 grams of trans fat per day. Saturated fat is found in animal products such as beef, poultry, and pork. Trans fats, which were once common in processed foods, have now been banned by the FDA. These fats can raise cholesterol levels and increase the risk of cardiovascular disease, diabetes, stroke, and certain cancers.
Unsaturated fat is considered a heart-healthy fat. It is further categorized into monounsaturated fat and polyunsaturated fat (including omega-3 fatty acids). Unsaturated fats are found in plant-based sources such as olives/olive oil, nuts/nut butters, avocados, flax seeds, chia seeds, and fatty fish (such as salmon, tuna, trout, herring, mackerel, and sardines). These fats can help lower total cholesterol, reduce inflammation, and decrease the risk of heart disease, diabetes, and stroke.
Ideally, healthy fats should make up about 25% of your daily calorie intake. But what does this look like in practice? Prioritizing portion sizes can help you reach this goal. Aim for a ¼ to ½ cup portion of plant-based fat at each meal to boost unsaturated fat intake.
Tips to reduce animal fats and increase plant-based fats:
- Choose very lean animal proteins whenever possible.
- Remove fat and skin from animal products before cooking to lower saturated fat intake.
- Cook with plant-based oils instead of butter or lard.
- Opt for snacks containing nuts, seeds, or plant-based oils instead of processed crackers and cakes with animal fat.
- Incorporate fish into your meals 2–3 times per week.
- Add more plant-based proteins to your diet, such as nuts, seeds, tofu, soy, and beans (think vegan E2M).
When I work one-on-one with clients focusing on heart health, I recommend including at least two plant-based protein days per week. Examples of plant-based proteins include almonds, chickpeas, tofu, tempeh, and chia seeds.
Fats are an essential part of a balanced diet. A good guideline for heart health is to aim for less than 10% of your daily calories from saturated fat, 0 grams of trans fat, and 25% of your daily calories from unsaturated fat. For example, if you consume 2,000 calories per day, you should aim for:
- Less than 20 grams of saturated fat
- 0 grams of trans fat
- At least 50 grams of unsaturated fat
For a more personalized fat intake recommendation, consult your medical team and a registered dietitian.
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