Read time : 3 minutes
It’s common to hear people say that oils and fats should be avoided if you want a healthy heart. But that’s only part of the story and quite misleading. The real issue isn’t fat itself, but the kind of fat you’re eating.
Contrary to popular belief, your body needs certain fats to function properly. In fact, research published in The Journal of the American College of Cardiology (2015) confirms that healthy fats, especially those rich in omega-3 fatty acids, help lower the risk of heart disease, improve brain function, and reduce harmful inflammation in the body.
Why You Should Use Healthy Fats Always
Many of the healthy oils we commonly use—including unrefined red palm oil, avocado oil, canola oil, and olive oil—contain nutrients your body relies on daily. For instance:
- Omega-3 fatty acids (found in avocado, canola, and olive oils) help maintain flexible, open blood vessels and reduce clot formation.
- Tocotrienols, a special form of vitamin E mainly found in red palm oil, have been studied for their cholesterol-lowering and antioxidant effects. A 2022 review in Critical Reviews in Food Science and Nutrition highlights how tocotrienols may reduce the buildup of plaque in arteries.
- Polyphenols in olive oil are another reason the Mediterranean diet consistently wins in studies for heart protection.
What Fat Should You Limit?
It’s not fats in general that raise heart risks—it’s the wrong kinds of fats. Saturated fats (like those found in butter, lard, and fatty meats) and artificial trans fats (still present in many processed baked goods and fried snacks) have been strongly linked to increased LDL cholesterol and higher heart disease risk.
What Do Global Nutrition Guidelines Say?
Leading global health organizations—including the World Health Organization (WHO) and the American Heart Association (AHA)—recommend limiting saturated fat intake to less than 10% of daily calories, with some advising an even stricter limit of 5-6% for those managing cholesterol levels. The emphasis is not on avoiding fats completely, but on replacing unhealthy fats with healthier ones. Oils like olive, avocado, soybean, and canola consistently top the list for heart protection worldwide.
No matter where you live—whether it’s in Ghana, the US, or Europe—the message is the same: choose healthy fats, use them in moderation, and avoid processed, trans-fat-heavy snacks. This balanced approach helps support both heart health and overall well-being.
Bottom Line
Fats are not the enemy. By choosing the right kinds of oils and limiting the harmful ones, you can actively protect your heart rather than harm it. The goal is moderation!
Meet Your Ai Personal Trainer
👉Personalized workouts. Progress tracking. Real results.
MyHealthCop AI is your pocket trainer — always ready, always smart.
Download the App to Take your free Ai health assessment Today [Take Assessment]
RD, LD Julius Sammah
MyHealthCop Certified Dietician
Related posts
Reach Us on Our Social Media Platforms