Which type of fats may help lower your risk of heart disease?

Unsaturated fats are considered beneficial for heart health and may help lower the risk of heart disease. These fats are primarily found in plant-based oils, nuts, seeds, avocados, and fatty fish. Unsaturated fats can help improve cholesterol levels by increasing high-density lipoprotein (HDL) levels—often referred to as "good cholesterol"—and lowering low-density lipoprotein (LDL) levels, which is known as "bad cholesterol." Including unsaturated fats in a balanced diet can lead to better heart health outcomes.

In contrast, saturated fats, typically found in fatty cuts of meat, full-fat dairy products, and certain oils, can increase LDL cholesterol levels when consumed in excess. Trans fats, often present in processed foods, are linked to an increased risk of heart disease due to their negative effects on cholesterol levels and inflammation. Cholesterol, while important for certain bodily functions, does not have the same protective effects as unsaturated fats, and high blood levels of LDL cholesterol are a known risk factor for heart disease.