3 Ways to Swap Fats in Your Diet for Heart Health

When you’re managing diabetes, the conversation usually revolves around "carbs" and "sugar." But for long-term health, the type of fat you eat is just as important. Fats are vital in your diet because they not only help stabilize your body’s blood sugar response to meals and snacks, fats also help us metabolize certain vitamins like A, D, E, and K (fat-soluble vitamins).  

Research shows that saturated fats can make it harder for insulin to do its job, effectively "clogging" the system and making blood sugar more difficult to control. By swapping “solid” fats for "healthier" fats, you can lower your LDL (bad) cholesterol and improve your insulin sensitivity at the same time.

Here are three simple fat swaps to protect your heart this month.

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1. From Butter to Plant-Based Oils

Saturated fats like those found in butter, lard, and coconut oil are typically solid at room temperature. Although most fat sources have both saturated and unsaturated fats, it’s the proportion that is most important.  Foods highest in saturated fats are the primary contributors to high blood cholesterol levels.

• The Swap: Use extra virgin olive oil or avocado oil for sautéing and roasting.
• The Benefit: These liquid oils are rich in monounsaturated fats. Unlike saturated fats, they help "soften" the layers of your cells, making it easier for insulin to deliver glucose where it needs to go.
• Try This: Instead of butter on your morning whole-wheat toast, try a drizzle of olive oil with a pinch of sea salt or a spread of mashed avocado.
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2. From Creamy Dressings to Vinaigrettes

Many store-bought salad dressings are "hidden" sources of saturated fats and added sugars, which is a double-whammy for someone with diabetes.

• The Swap: Switch from creamy dressings (like Ranch or Blue Cheese) to a homemade oil-and-vinegar vinaigrette.
• The Benefit: You get a dose of heart-healthy polyunsaturated fats while avoiding the inflammatory oils and sugars found in processed bottles.
• Try This: Whisk together 3 parts olive oil, 1 part balsamic vinegar, and a teaspoon of Dijon mustard for a punchy, heart-smart dressing.
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3. From Red Meat to Fatty Fish

Red meats like ribeye, bacon, and sausage are high in saturated fat and can drive up your "bad" LDL cholesterol quickly.

• The Swap: At least twice a week, replace a meat-heavy meal with fatty fish like salmon, mackerel, or trout.
• The Benefit: These fish are loaded with Omega-3 fatty acids. Omega-3s are famous for reducing inflammation, lowering triglycerides, and protecting the rhythm of your heart.
• Try This: If you aren't a fan of fish, try a "plant-based flip" by using walnuts or ground flaxseeds as your primary fat source for a meal. They are also excellent sources of Omega-3s.
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Why Portions Still Matter

While "healthy" fats are better for your heart and blood sugar, they are still calorie-dense. A little goes a long way! The Rewind plate recommends 1 tablespoon of healthy fats with your heals.  Focus on replacing the "bad" fats with "good" ones rather than just adding more fat to your diet overall.

Expert Tip: If you're missing the creaminess of dairy, try swapping sour cream for plain non-fat Greek yogurt. You'll get the same tangy texture with a boost of protein and zero saturated fat.

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