May 24, 2024

Maintaining healthy cholesterol levels is crucial for cardiovascular health. While saturated and trans fats contribute to unhealthy cholesterol levels, incorporating the right types of fats can actually help lower your “bad” LDL cholesterol and boost your “good” HDL cholesterol.

Here are the top 5 dietitian-approved fats, as recommended :

1. Plant-Based Oils:

Don’t shy away from plant-based oils! While olive oil is a popular choice, research shows that other plant-based oils like avocado, sesame, peanut, and canola can be even more effective at lowering cholesterol. These oils are rich in cholesterol-controlling antioxidants and plant sterols, which help block cholesterol absorption in the intestines.

2. Monounsaturated Fats:

These fats, found in avocados, olives, nuts (like almonds, cashews, and peanuts), and some seeds (like pumpkin and sesame), are known for their heart-healthy benefits. They can help lower LDL cholesterol while raising HDL cholesterol.

3. Omega-3 Fatty Acids:

Fatty fish like salmon, tuna, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids, particularly EPA and DHA. These fats not only lower LDL cholesterol but also offer numerous other health benefits, including reducing inflammation and protecting against heart disease.

4. Nuts and Seeds:

These nutrient-packed snacks are not just delicious but also heart-healthy. Nuts and seeds are rich in monounsaturated fats, fiber, protein, and essential vitamins and minerals. They can help lower LDL cholesterol and promote overall heart health.

5. Avocados:

Avocados are a true superfood when it comes to heart health. They are packed with monounsaturated fats, fiber, potassium, and antioxidants, making them a versatile ingredient that can be enjoyed in various ways. Avocados can help lower LDL cholesterol and protect against heart disease.


  • Moderation is key: While these fats are beneficial, it’s crucial to consume them in moderation as they still contain calories.
  • Focus on replacing saturated and trans fats: Aim to replace unhealthy fats in your diet with these heart-healthy options.
  • Consult a healthcare professional: If you have any concerns about your cholesterol levels or are looking for personalized dietary advice, consult a healthcare professional or registered dietitian.

By incorporating these dietitian-approved fats into your diet, you can take a proactive approach to managing your cholesterol levels and promote your overall cardiovascular health.

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