5 min read
Fats play an essential role in the body. However, the type of fat you eat has a significant impact of your blood cholesterol and overall heart health. Understanding which fats to include more of, and which to limit, can help you follow a heart-healthy eating pattern.
There are four main types of fats:
These fats raise bad (LDL) cholesterol and increase heart disease risk. Of all fats, trans fats are the most harmful.
The type of fat you eat is more important than the total amount. Eating more healthy fats and limiting unhealthy fats is a key step towards a heart-healthy eating pattern.
Small changes can make a big difference. Here are our top tips to make heart-healthy choices everyday.
Reduce biscuits, pastries, pizza, and deep-fried takeaways.
Remove visible fat and skin from meat and poultry.
Replace with tuna, eggs, legumes or lean meats.
Include beans, lentils or chickpeas in at least 2 meals per week.
Avoid products with ‘hydrogenated oils’.
Use healthy oils, nuts, seeds and vegetables in meals.
We understand there is a lot of nutrition misinformation, and it’s important to find information from credible and trustworthy places. The Heart Foundation’s Heart Healthy Eating Pattern recommendations, and associated resources, are backed by the latest science and made with the unique needs of Australians in mind.
Curious about the evidence that informs our recommendations? Read more about our evidence reviews and position statements.
Follow these easy tips to boost your heart health and embrace a heart-healthy eating pattern.
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Last updated23 May 2025
Last reviewed23 May 2025