Healthy Fats: Healthy Tips to Protect Your Heart and Lower Your Blood Pressure

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[For beginners] New common sense: "good fats" protect your heart and lower your blood pressure! Experts teach you about a healthy lifestyle

Hello! I'm John, a veteran lifestyle blogger. What do you think of when you hear the word "fat"? Do you think it's something that makes you fat or is bad for your health? Actually, that may be a bit of an outdated way of thinking. Recent research has shown thatEating healthy fats wisely is key to keeping your heart healthy and stabilizing your blood pressureThis time, I will thoroughly explain everything from the basics of this new lifestyle to specific ways to put it into practice, so that anyone can understand and start today!

What are "good fats" anyway? Why are they getting so much attention now?

First, let's start with the basics. Although they are often lumped together under the term "lipids," there are actually several different types. Among them, the ones that are beneficial to our bodies are"Unsaturated fatty acids"This is the lipid called "good lipids" that we are talking about today.

Unsaturated fatty acids are further divided into two groups.

Monounsaturated fatty acids:It is found in large amounts in olive oil and avocados. It is known to reduce bad cholesterol (LDL cholesterol) in the blood.
Polyunsaturated fatty acids:This includes the famous"Omega-3 fatty acids"These include omega-6 fatty acids and omega-3 fatty acids. Of particular note is omega-XNUMX fatty acids, which are found in abundance in oily fish (mackerel, sardines, etc.), flaxseed oil, and walnuts. They're true superheroes for your health, lowering your risk of heart disease, regulating blood pressure, and even reducing inflammation in the body.

Why are these "good fats" attracting attention now? It is because the modern diet tends to be biased toward "bad fats" that unknowingly put a strain on the heart and blood vessels. With the increase in processed foods and eating out, we tend to consume too much fat that is bad for our health. Many studies have shown that a simple change in thinking - "reducing bad fats and actively consuming good fats" - is extremely effective in preventing lifestyle-related diseases, especially cardiovascular disease (diseases of the heart and blood vessels) and high blood pressure.

How much "good fat" should I eat? Recommended intake amount

You may be wondering, "So, how much should I eat?" This is a very important point. No matter how good something is for your body, you should not eat too much of it. Fat is high in calories, so balance is important.

It can be difficult to calculate the exact grams every day, so let's start with a simple guideline.

Fish-eating habits:The American Heart Association (AHA) and othersonce a weekIt is recommended to eat plenty of fish, especially oily fish such as mackerel and salmon. A serving size of about the size of your palm is recommended.
Snack on nuts:every day,A handful of nutsIt is recommended to eat about 20g to 30g of nuts per day. Walnuts are especially rich in omega-3. Choose unprocessed nuts that are not salted or oiled and are unglazed.
Switching cooking oils:Some of the salad oil you normally use,Extra virgin olive oilYou can also use it as a salad dressing or spread it on bread.
Add avocado:Half to one a dayTry adding it to your salads or sandwiches for a creamy, satisfying, and high-fiber snack.

The important thing is to replace the quality of your meals rather than increasing the quantity. For example, try starting with small steps such as replacing meat-based meals with fish two days a week, or replacing buttered toast with avocado toast.

Why does it work? The mechanism by which "good fats" improve heart and blood pressure

"I understand that healthy fats are good for the body, but how do they affect the heart and blood pressure?" We'll briefly explain how they work, using the analogy of car maintenance.

Our bodies are covered with roads called "blood vessels" that deliver blood to the entire body. If these roads are flexible and unblocked, blood flows smoothly and the pump called the heart can work without strain. Blood pressure is also stabilized.

Healthy fats, especiallyomega 3 fatty acidsacts like a "special oil" that is essential for maintaining these blood vessels.

Makes blood vessels more flexible:Omega-3 acts on the walls of blood vessels (endothelial cells) to keep them soft and elastic. Just as water flows more smoothly through a flexible hose than through a stiff one, this helps prevent blood pressure from rising.
Blood Thinner:When there is too much neutral fat (fats not used for energy) in the blood, the blood becomes thick and blood clots (blood clots) are more likely to form. Omega-3 has the following properties:Lowers neutral fatIt has a powerful effect. By thinning the blood, it reduces the risk of myocardial infarction and stroke.
Putting out fires in the body (anti-inflammatory effect):Chronic inflammation in the body is a major cause of arteriosclerosis (a disease that hardens the blood vessels). Omega-3 has the following properties:Reduces inflammationIt does work: it puts out small fires in the body and protects blood vessels from damage.

In this way, healthy lipids kill three birds with one stone by maintaining the flexibility of blood vessels, improving blood flow, and suppressing inflammation that damages blood vessels, thus protecting our heart and blood pressure.

Recommended by experts and the community! A globally recognized health method

This emphasis on "good fats" is not just a personal health strategy, but is also supported by many professional organizations and research communities around the world. For example,American Heart Association (AHA)The importance of polyunsaturated fatty acids is also indicated in the "Dietary Reference Intakes for Japanese" formulated by the Ministry of Health, Labour and Welfare of Japan.

And the best embodiment of this lifestyle is the"Mediterranean diet"It is a traditional diet in Mediterranean countries such as Greece and southern Italy, and its defining feature is that it is a treasure trove of high-quality fats.

Used abundantlyOlive oil
Frequently on the dinner tableseafood
Can be eaten dailyNuts and beans
And plenty of vegetables and fruits

It has long been known that people in areas where this diet is practiced have a low mortality rate from heart disease. In recent large-scale studies, the Mediterranean diet has been scientifically proven many times to be extremely effective in preventing cardiovascular disease and high blood pressure. This is proof that a diet centered on healthy fats is not a passing fad, but a reliable health method backed by years of proven results.

Start today! Specific ways to incorporate "good fats" into your life

But enough of the theory! Here’s a super-concrete action plan for how to effortlessly add more healthy fats to your diet.

A list of foods rich in healthy fats that you should actively consume!

First, here is a list of foods to keep in mind when shopping at the supermarket. Make it a habit to put these in your cart!

seafood:Mackerel, sardines, Pacific saury, horse mackerel, salmon, yellowtail. Canned fish (boiled in water or preserved in olive oil) is also fine! Easy and convenient.
Oils:Extra virgin olive oil, linseed oil, perilla oil. * Linseed oil and perilla oil are sensitive to heat, so use them raw in dressings, etc.
Nuts:Walnuts, almonds, pistachios. Unsalted and roasted are best.
Seeds:Chia seeds and flax seeds are easy to mix into yogurt or smoothies.
fruit:Avocados are so rich in good fats that they are called "forest butter."
Soy products:Tofu, natto, and soybeans also contain good fats.

Easy Recipe Ideas

Even if you're not good at cooking, it's okay. It's a simple idea that just requires adding a little something to your regular meals.

breakfast:Instead of buttering my usual toast, I spread mashed avocado on it, sprinkle olive oil on it, and add a little salt and pepper. I top my yogurt with walnuts and chia seeds.
lunch:Make your own salad dressing with olive oil, lemon juice, salt and pepper. You can also add it to salad chicken from a convenience store. It's also recommended to shred a can of boiled mackerel and use it as a sandwich filling.
dinner:Try replacing meat dishes with grilled or boiled fish once or twice a week. Add a teaspoon of perilla oil to your miso soup just before serving. "Italian tofu" is also delicious, made by sprinkling olive oil and salt on cold tofu.
Interval meals:Instead of chips or cookies, have a handful of mixed nuts.

How is it different from other health methods? (Low-fat diet, DASH diet, etc.)

Let's take a look at how it differs from other popular health methods.

Differences from a low-fat diet:The low-fat diet, which was popular in the 1980s, viewed all fats as bad and aimed to drastically reduce the intake of fats overall. However, this can lead to a lack of good fats such as omega-3, an essential fatty acid, and it has been pointed out that this could actually be harmful to health.Instead of "reducing the amount of fat," "change the quality of fat"The point is.
How the DASH diet differs:The DASH diet is a dietary approach developed to prevent high blood pressure.Reduce salt (sodium) and increase potassium, calcium, and magnesiumIt focuses on eating a lot of vegetables, fruits, and low-fat dairy products. This is a very good diet and does not contradict the "eat healthy fats" approach at all.Combining the DASH diet with olive oil and oily fish can provide even more powerful heart and blood pressure care.They are not rivals, but rather the best of friends.

Beware! "Bad Fats" to Avoid and Their Risks

Just as important, or even more important, than increasing healthy fats isAvoid "bad fats"If you continue to take these foods, the benefits of these beneficial fats will be halved.

There are two main types of fats to avoid:

Saturated fatty acids:It is a fat that is solid at room temperature, and consuming too much of it can increase bad (LDL) cholesterol and increase the risk of arteriosclerosis.
Foods rich in:Meat fat (belly, minced meat, etc.), butter, lard, fresh cream, processed meat (sausage, bacon), chicken skin
Trans fatty acids:It is the most unhealthy fat, not only increasing bad cholesterol but also decreasing good (HDL) cholesterol, and has been shown to significantly increase the risk of heart disease.
Foods rich in:Margarine, shortening, bread, cakes, cookies, donuts, and fried foods (especially those fried in the same oil for a long time) that use them

This doesn't mean you should never eat these foods. However, it's important to avoid eating them on a daily basis, and to look forward to them on special occasions, and to eat them in smaller portions. If you get into the habit of checking the nutritional information on the back of food packaging to see the breakdown of fat and the amount of saturated fatty acids, your awareness will change dramatically.

Check out expert opinions and the latest research

Research in this field is progressing day by day. Recent analyses have shown that"Two to three grams of omega-1 fatty acids per day is particularly effective in lowering blood pressure."The results show that this is the amount that can be adequately consumed from just one fillet of mackerel (about 2023g).

There is also more specific research underway on nuts, with some suggesting that pistachios may be particularly helpful in managing blood pressure, and that both walnuts and almonds are good for heart health, but walnuts have a higher omega-3 content.Instead of "magically eating certain foods," "incorporate a variety of healthy fat sources into your diet in a balanced way."This confirms the importance of

[Summary] Choose your lipids wisely and get a healthy future

So far, we have talked about how "good fats" have a positive effect on our hearts and blood pressure, and how to incorporate them into your life. Let's recap the main points.

Fat is not the enemy!The important thing is to choose the type.
What you should actively take in is "unsaturated fatty acids"Oily fish, nuts, olive oil, and avocados are especially rich in omega-3.
Saturated and trans fatty acids are what you should avoidEat less fatty meat and processed foods.
The key to success is to start with substitutions.Butter for avocado, meat for fish.
This method is a globally standard health method backed by scientific evidence.

Changing your diet isn't something you can do overnight. But starting today, switch to olive oil for salad dressing, and snack on nuts tomorrow. Small steps like these can make a big difference in your health five or ten years from now. Choose your fats wisely, enjoy delicious meals, and start making the best investment you can for your future self!

Frequently Asked Questions (FAQ)

Q1: Even healthy fats will make you fat if you eat too much of them, right?: A1: Yes, that's correct. Fat is a nutrient with 1 kcal per gram, which is higher in calories than protein and carbohydrates (9 kcal per gram). Therefore, no matter how good it is for your body, eating it in unlimited amounts will lead to weight gain. The important thing is "moderate amount" and "balance." The basic idea is to replace the amount of bad fat you reduce with good fat. Good fats give you a feeling of satisfaction, which can result in less snacking and reduced total calories.
Q2: What is the best oil to use for cooking?: A2: It is best to use them according to the purpose. Extra virgin olive oil is rich in flavor and contains many antioxidants, but it has a relatively low smoke point (the temperature at which smoke begins to appear), so it is suitable for salad dressings and for cooking at low to medium temperatures even in stir-fries. If you are stir-frying or deep-frying at high temperatures, it is better to choose oils with a high smoke point, such as avocado oil or rice oil. Oils rich in omega-3, such as flaxseed oil and perilla oil, are very sensitive to heat, so do not use them for cooking, but drink them as they are or drizzle them on dishes as a finishing touch.
Q3: I don't like fish. Can I take omega-3 supplements?: A3: Yes, if you don't like fish or find it difficult to get enough of it in your diet, using a high-quality fish oil (EPA/DHA) supplement is an effective option. However, it is ideal to get your nutrients from food. Also, there is a risk of overdosing on supplements and there are differences in quality, so we recommend consulting your doctor or pharmacist before using them.

[For beginners] Healthy fats protect your heart and lower your blood pressure! Healthy lifestyle