Despite years of saying that fat should be taken away from our diets, sources of high-quality fat, such as nuts, seeds, and extra-virgin olive oil, differ greatly in Mediterranean diets that are healthy for the heart. Complete sources of fat such as pecans, nuts, sunflower seeds and minimally processed olive oil are fantastic supplements to your diet in terms of heart health. Not only do they contain key minerals such as selenium and magnesium, they also provide antioxidants such as Vitamin E, which can protect the heart from oxidative stress.
The mechanism by which various fats affect our health is more complicated than simply turning on inflammation and turning it off. Fatty acids modify the ability of blood to clot and even affect the gene expression of cells in our vessels. To put it simply, everything is about the ratio, but rather than assuming that we are all diligently calculating our omega-3 to omega-6 rates, my advice would be to concentrate your fat sources on whole foods like nuts and seeds.
Here are some foods I regularly recommend for patients interested in eating healthy: