The #1 Surprising Nutrient for Better Heart Health

When you think of heart-healthy foods, what comes to mind? Is it omega-3-rich fish, or antioxidant-packed fruits and vegetables? These nutrients are definitely important for a healthy heart—and for your overall health—but there are other factors that you should consider incorporating into your diet if you haven’t already.

In fact, there’s a surprising nutrient you may have assumed to steer away from for better heart health. But we talked to cardiologist David Sabgir, M.D., who is also the founder of Walk with a Doc and spokesperson for Avocados – Love One Today, and he shared his thoughts.

The Surprising Heart-Healthy Nutrient You Should Eat

Drum roll, please: the surprising nutrient that Sabgir couldn’t stop raving about? It’s unsaturated fats. 

“Good unsaturated fats, like monounsaturated fat, can help lower our bad cholesterol (LDL), increase our good cholesterol (HDL), lower our triglycerides and lower our blood pressure,” the cardiologist tells EatingWell. 

When you think of “fat,” negative connotations may come to mind. But trust the doc, as healthy fats can support your heart health, reduce your risk of cancer and help you feel more satisfied after eating.

Sabgir explains that healthy fats are also important parts of our diets because they help our body absorb fat-soluble nutrients, like vitamin A, D, E and K. Because of this, if you don’t eat enough fat, you may experience symptoms like fatigue, dry skin and weakened immune health.

Saturated Fats vs. Unsaturated Fats

Understanding the types of dietary fats is important. The difference between saturated and unsaturated fats is quite simple: saturated fats are solid at room temperature, whereas unsaturated fats are liquid at room temperature due to their unalike chemical structures. 

“I’ve seen a lot of this conversation around dietary fat specifically, and how that impacts the heart,” the doctor shares. “And many patients might not know that there are multiple types of dietary fats found in foods. But unsaturated fats, like monounsaturated fats, are an important part of a healthy diet.”

Saturated and unsaturated fats have been shown to have opposing effects on the body. While unsaturated fats can lower LDL, saturated fats can raise LDL. However, you can still incorporate saturated fat into a healthy eating pattern by moderating your intake of it each day. 

Best Heart-Healthy Sources of Unsaturated Fats

There are some easy, nutrient-packed sources of unsaturated fats, and Sabgir lists his favorite choices. 

“Some common—and delicious—examples of foods with good fats include nuts, olive oil, seeds and eggs,” he says. “Avocado is also a standout here because not only is it virtually the only fruit with good fats, they are also low in saturated fat, sugar and sodium and are cholesterol free.”

If you’re not sure where to start, we have some fan-favorite recipes in mind. For a savory forkful, Avocado Tuna Salad is not only as tasty as it sounds, but it’s an easy, 15-minute lunch that you’ll look forward to devouring. And on the sweeter side, Lisa’s Granola is a must-try as it’s loaded with almonds, walnuts and pepitas alongside homey flavors like cinnamon and maple syrup.

The Bottom Line

Not all fat is created equal, and unsaturated fats are a nutrient that your body needs and your heart will thank you for. Next time you need a midday pick-me-up, consider a handful of nuts or Avocado-Egg Toast for a satisfying snack.

“In addition to the nutrition related tips like adding more good fats and fiber to your diet, taking a simple walk, immersing yourself in nature, and spending time relaxing with friends can make a big difference in your heart health,” Sabgir adds.