Good Fats for a Healthy Heart
Good Fats for a Healthy Heart

February is American Heart Month!
Making heart-smart food choices, being active, managing stress and not smoking are all factors that may lower blood pressure, cholesterol and your overall risk of cardiovascular disease. Certain fats are an essential component of a healthy diet, and studies show that the type of fat consumed can offer protection against heart disease. Use these tips to make the switch from saturated fats to unsaturated fats that can help lower cholesterol and triglycerides, while providing essential nutrients that your body needs.

Choose often:

  • Liquid oils like olive, canola, grapeseed and avocado
  • Nuts, seeds, avocados and olives
  • Lean meats
  • Low-fat dairy products
  • Fresh, frozen or canned fish such as salmon, tuna or sardines Eggs containing omega-3 DHA (check the label on the egg carton)

Eat smart for your heart!

Walnuts have more omega-3s than any other tree nut (2.5g/oz ALA). Omega-3 ALA (alpha-linolenic acid) has been associated with benefits for heart health, brain health and inflammation. One ounce of walnuts (1 handful, 12-14 halves) also offers 4 grams of protein and 2 grams of fiber. Incorporating walnuts into meals and snacks is a simple, tasty and convenient way to add satisfying nutrients to your diet such as fiber, protein and good fats. ​For more recipes visit