Use polyunsaturated fats, especially omega-3s

Multiple double bonds in polyunsaturated fats cause them to function differently in the body than saturated fats. According to research, polyunsaturated fats lower LDL (bad) cholesterol and lower the chance of developing heart disease.

In one study, for instance, polyunsaturated fats were substituted for saturated fats in the diets of 115 people for eight weeks. Total and LDL (bad) cholesterol levels had decreased by about 10% by the end of the study. Additionally, polyunsaturated fats may lower the risk of type 2 diabetes and metabolic syndrome. In a different study, 5% of the calories from carbs were swapped out for polyunsaturated fats in the diets of 4,220 people. They had lower levels of fasting insulin and blood sugar, which suggested a lower risk of type 2 diabetes. Particularly heart-healthy polyunsaturated fatty acids are omega-3 fatty acids. They are present in fish oil supplements and seafood. Especially high concentrations are found in fatty fish.