fats for the heart

Your body needs some fat for energy storage, for insulation, and for making certain hormones. Foods containing fats also provide us with some important vitamins. Only small amounts are needed in our diets to meet all these needs.

Less than 35% of the total energy you get form what you eat should come from calories in fats and oils. This seems a generous amount but remember that fat is a concentrated source of calories. 35% of calories in fat equates to around 95g fat per day for men and 70g per day for women, a value which should be lower if you are trying to lose weight.

Fats and oils in our foods are made up of fatty acids, a good of molecules that fall into three main types: saturated, monounsaturated, and polyunsaturated. Some of these are better for our cholesterol levels, and our hearts, than others.

Fats

To much saturated fat in your diet will result in increased blood cholesterol levels and a greater risk or heart disease. Trans fats, sometimes known as hydrogenated vegetable oil, also carry a health warning for your hear as they cause unhealthy cholesterol levels and increase the risk of blood clotting.
Foods high in saturated fat: cakes, pastries, butter, ghee, lard, cream, cheese, sausages, fatty cuts of meat, coconut, palm oil, and many processed products.
Foods high in trans fats: Chicken nuggets, fish fingers, tortilla chips, crackers, popcorn, pies (savoury and sweet), doughnuts, pastries, cookies, muffins, fried foods, chips, margarines.

Monounsaturated fats can benefit your heart's health if eaten in moderation. They help to promote healthy cholesterol levels, prevents clot formation and reduce the risk or arrhythmias (disturbances in the heart rhythm.)
Another type of fat, omega-3 polyunsaturated, have also been shown to reduce cholesterol levels, prevent clot formation and reduce the risk or arrhythmias, ass well as slightly lower blood pressure. These cannot be made by the body. The best sources are oily fish, not white fish.
Foods high in monounsaturated and/or omega-3s: oily fish (mackerel, sardines, fresh tuna, salmon) flaxseed, pumpkin seeds, walnuts, almonds, avocados, olive oil, rapeseed oil.