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Cracking the Fat Code For Your Heart- What’s GOOD and What’s BAD?

We've been hearing for decades that eating too much fat is bad for us, leading to weight gain, high cholesterol, and poor heart health. There was a time when people were advised to avoid it completely. However, the perception of fat has shifted recently, and it's making a comeback to our tables, but with a catch – only certain types of fat are considered beneficial now. Want to know the whole truth behind this? Read on!

What Are Fats? And Are They Important?

Fats are macronutrients that provide a concentrated source of energy for our bodies. Chemically, they consist of carbon, hydrogen, and oxygen atoms, forming long chains or rings of molecules. Contrary to popular belief, fats are vital for our overall health and well-being. They are a necessary part of a balanced diet and should not be eliminated, even for individuals with heart disease. Fats are involved in the production of hormones, including sex hormones, and help regulate essential bodily functions.

Fats can be broadly categorized as follows:

  • Saturated Fats

These fats are typically solid at room temperature and are commonly found in animal products such as meat, poultry, dairy products, and tropical oils like coconut and palm oil. Consuming excessive amounts of saturated fats can raise LDL cholesterol levels and increase the risk of heart disease.

  • Unsaturated Fats

These fats are typically liquid at room temperature and are considered healthier options. There are two main types of unsaturated fats:

a. Monounsaturated Fats: These fats are found in foods like olive oil, avocados, nuts, and seeds. Including monounsaturated fats in your diet can have heart-healthy benefits.

b. Polyunsaturated Fats: These fats are found in fatty fish (such as salmon, mackerel, and trout), walnuts, flaxseeds, soybean oil, and sunflower oil. Polyunsaturated fats are a source of essential omega-3 and omega-6 fatty acids, which are beneficial for heart health.

  • Omega-3 fatty acids

Omega-3 is a type of polyunsaturated fat that has been linked to heart health benefits. It helps reduce chronic inflammation, which can contribute to the development and progression of heart disease.

  • Trans Fats

Trans fats are artificially created through a process called hydrogenation. They are found in many processed and fried foods, baked goods, and margarine and should be avoided as much as possible.

Did You Know The Darker Side of Fats?

Fats have always been labeled as the villains of the nutrition world, especially when it comes to heart health.  Here’s unveiling the risks of harmful fats to your heart:

  • Increased LDL Cholesterol

Consuming excessive amounts of saturated and trans fats can lead to an increase in LDL (low-density lipoprotein) cholesterol levels. LDL cholesterol is commonly referred to as "bad" cholesterol as it can contribute to narrowing the blood vessels, which makes it difficult for blood to flow to the heart and increases the risk of heart disease.

  • Atherosclerosis

Atherosclerosis is a condition characterized by the buildup of plaque in the arteries i.e.narrowing up of blood vessels, restricting the flow of blood to the heart, eventually increasing the risk of heart attack or stroke.

  • High Blood Pressure

Unhealthy fats, such as saturated and trans fats, can contribute to high blood pressure levels. High blood pressure, or hypertension, puts extra strain on the heart by forcing it to work harder to pump blood throughout the body. This increased workload can lead to various cardiovascular complications, including heart disease and heart failure.

  • Increased Risk of Heart Attack and Stroke

A diet high in unhealthy fats, particularly saturated and trans fats, has been linked to an increased risk of heart attack and stroke. The accumulation of plaque in the arteries, the elevation of LDL cholesterol, and the development of high blood pressure all contribute to these heightened risks.

  • Obesity

Obesity itself is a significant risk factor for heart disease and other cardiovascular conditions. Excess body weight puts additional stress on the heart and increases the likelihood of developing high blood pressure, diabetes, and other heart-related problems.

  • Impaired Blood Vessel Function

Unhealthy fats can impair blood vessel function, leading to poor blood flow. Reduced blood flow means less oxygen supply to the heart, which can increase the risk of heart problems, and even heart failure.

  • Increased Risk of Type 2 Diabetes

High consumption of unhealthy fats has been linked to an increased risk of developing type 2 diabetes. Diabetes itself is a major risk factor for heart disease and can further worsen heart health and lead to multiple cardiovascular risks.

Not All Fats Are Bad, Some Are Good too. Here’s How!

It's important to note that not all fats are detrimental to heart health. If you’re curious to know what good does fat to your heart, dive in!

  1. Provides energy, supports cell growth, helps absorb fat-soluble vitamins (A, D, E, and K), and maintains healthy skin and hair.
  2. Heart-Healthy Unsaturated Fats help lower bad LDL cholesterol levels, reduce inflammation, and decrease the risk of heart disease and stroke.
  3. Decreased Risk of atherosclerosis by reducing inflammation and improving blood vessel function.
  4. Improved Cholesterol Profile by including healthy fats in your diet removes harmful LDL cholesterol from the bloodstream and reduces the risk of heart disease.
  5. Heart Rhythm Regulation reduces the risk of arrhythmias and promotes a healthy heart rhythm.
  6. Blood Pressure Management by reducing the strain on the heart and decreasing the risk of heart disease and stroke.
  7. Satiety and Weight Management by choosing meals that keeps you feeling fuller for longer.
  8. Nutrient Absorption like vitamins (A, D, E, and K) found in plant-based foods are improving heart health and overall well-being.

How to Maintain the Heart's Harmony, the Natural (and Ayurvedic) Way?

Maintaining a balance of fats for good heart health involves making mindful choices in your diet. Here are some tips to help you achieve a balanced fat intake:

  • Choose Healthy Fats, limit Saturated Fats, and avoid Trans Fats

To maintain heart health, prioritize healthy fats like those found in avocados, nuts, seeds, and fatty fish. Limit intake of saturated fats from sources like red meat and full-fat dairy products, as they can raise cholesterol levels. Avoid trans fats altogether by avoiding processed and fried foods, as they increase the risk of heart disease.

  • Opt for Lean Proteins

When aiming for heart health, opt for lean protein sources such as skinless poultry, fish, legumes, and tofu. These protein choices are lower in saturated fats and cholesterol compared to red meats. Incorporating lean proteins into your diet helps maintain a healthy weight and supports cardiovascular well-being.

  • Include Omega-3 Fatty Acids and mega-3s

These healthy fats can be found in fatty fish like salmon, mackerel, and sardines, as well as in plant-based sources such as flaxseeds, chia seeds, and walnuts. Omega-3s help reduce inflammation, lower triglyceride levels, and support overall cardiovascular function, making them an important component of a heart-healthy diet.

  • Read Food Labels 

Reading food labels is essential for maintaining heart health. Pay attention to the amount of saturated and trans fats, cholesterol, and sodium listed on the labels. Opt for products with lower amounts of these ingredients and choose options with higher fiber content.

  • Emphasize Whole Foods

Whole foods, such as fruits, vegetables, whole grains, and legumes, are naturally low in unhealthy fats, sodium, and added sugars. They are rich in essential nutrients, fiber, and antioxidants that support cardiovascular well-being.

  • Herbal Remedies

Ayurveda utilizes various herbs and herbal formulations to support heart health. The Balance Heart Malt by Balance Ayurveda is one such great way to fuel your cardiovascular health, with the power of nature's ingredients like Arjuna, Ginger, Dalchini, Sowa, Guggul, etc. Loaded with traditional herbs, it helps in managing blood pressure, keeping cholesterol levels in check,  purifying the blood, getting rid of minor blockages and clots, and eliminating risks of cardiovascular diseases.

  • Lifestyle Modifications

Making lifestyle modifications is crucial for maintaining heart health. This includes regular physical activity, such as aerobic exercises, strength training, and flexibility exercises, along with maintaining a healthy weight. Managing stress levels, getting sufficient sleep, avoiding tobacco, and moderating alcohol consumption also contribute to a heart-healthy lifestyle.


Choosing the right fats is crucial for heart health. Good fats lower the risk of heart disease and improve cholesterol levels, while Bad fats increase the risk of cardiovascular diseases. Prioritizing heart-healthy fats, food, and lifestyle is essential. By understanding the impact of fats and making informed dietary choices, you can promote long-term heart health and overall well-being.

Looking for an Ayurvedic cure to better your heart health? Balance Ayurveda’s Range of Heart Care products is your go-to natural choice for maintaining overall cardiovascular health. Made with 100% natural, authentically sourced ingredients works wonders in maintaining stamina and energy. To start your healing journey, get in touch with us today!

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