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Fats are vital to giving your body energy and supporting cell function. There are multiple types of fats that can affect your heart health in both negative and positive ways. The American Heart Association recommends replacing “bad” saturated and trans fats, like fatty meats, cheeses, or processed foods with “good” unsaturated fats.

The Bad:

Saturated Fats increases risk of heart disease and raises bad cholesterol.

Examples: Fatty meats, cheese, butter, heavy cream, and tropical oils (coconut)

Artificial Trans Fats & Hydrogenated Fats also increase the risk of heart disease and raises bad cholesterol.

Examples: Processed baked goods, fast food and some coffee creamers

The Good:

Unsaturated Fats lower the risk of heart disease, lowers bad cholesterol and triglycerides, and provides your body with the fats it needs.

Examples: Vegetable oils (canola or olive), nuts and seeds, fatty fish, avocado

Four Ways to Increase Heart Health with Fats:

  • More Fish – Tuna, salmon, herring, lake trout, mackerel and sardines are all a good source of healthy Omega-3 fats
  • Nuts & Seeds – Each provide good fats, protein and fiber. Consume 1 oz of nuts, like walnuts or flax seed, as a snack or on top of yogurt
  • Avocado – This great source of healthy fats, vitamins and minerals can be added as a sandwich spread, on salads, or in baked goods and smoothies
  • Healthy Oils – Use healthy oils like avocado, canola, safflower, grapeseed, olive, peanut, soybean or sesame in cooking or in salad dressings

Enjoy this tasty, healthy fat recipe!

Strawberry Spinach Salad with Avocado

Adapted from

Yield: 1 Serving


  • 3 cups baby spinach
  • 1 tablespoon finely chopped red onion
  • ½ cup sliced strawberries
  • ¼ medium avocado, diced
  • 2 tablespoons chopped walnuts (toasted if desired)
  • Olive oil & vinegar (balsamic or another flavor of choice)


  1. Combine spinach, onion, and strawberries in a medium bowl. Drizzle with oil and vinegar; toss to
    coat. Top with avocado and walnuts.