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Have you ever noticed yourself? What kind of eater are you? Do you love fried foods with all your heart, or do you prefer healthy chicken breast? When you get a health check-up, what does the doctor comment? Is your coronary artery still healthy, or is your cholesterol sky-high? Including the people around us, who likes sweets, greasy foods, or fried foods? Who has heart disease, diabetes, or is clearly overweight with a big belly? Just by looking at each person&#8217;s eating habits, you can see that &#8220;You are what you eat&#8221; is a truth that no one can avoid.
So, how strong do we want to be? How long do we want to live a strong life? If we don’t want heart disease or any other diseases, we are the ones who determine our own health capital through our eating habits alone.
<h2>Let me tell you&#8230; the key lies in &#8220;consuming fats&#8221; correctly</h2>
Because the most important organ in our body, the &#8220;heart,&#8221; consists of coronary arteries that are directly affected by the type and amount of fat we consume. Here are 3 principles of fat consumption related to coronary artery disease that we need to know.
<ul>
<li>Coronary artery disease is caused by eating foods high in saturated fat</li>
</ul>
Coronary artery disease is a condition where the coronary arteries narrow due to fat accumulating inside the artery walls, blocking blood flow to the heart. This leads to ischemic heart disease. The fat that accumulates is bad cholesterol, known as LDL (Low-Density Lipoprotein). Some of it is produced by the body, but another part comes from foods rich in saturated fatty acids found in fried foods, animal fats such as beef, pork, chicken skin, duck skin, and snacks.
<ul>
<li>Eating good fats helps remove bad fats from the arteries</li>
</ul>
Good fat, or HDL (High-Density Lipoprotein), is a beneficial type of cholesterol that helps remove bad cholesterol (LDL) accumulated in the artery walls and sends it to the liver for elimination from the body. The body can produce only some of this good fat, so we need to increase intake by consuming foods rich in unsaturated fatty acids, found in both plants and animal sources such as various legumes, avocado, and deep-sea fish. Additionally, good fats can be consumed from cooking oils, but you should choose oils with a higher proportion of unsaturated fats than saturated fats. You can check the oil label for the fatty acid composition or look for cooking oils with a heart-friendly food symbol, which guarantees that the fat is good and does not harm the heart.
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<ul>
<li>Just start by choosing fats with a balanced good fatty acid ratio, and good health basics won’t be far away</li>
</ul>
Because every type of food has a different fatty acid balance, a simple principle we can follow is to choose to eat more unsaturated fats than saturated fats so the body receives more good fats than bad fats. When preparing each type of food, select ingredients with more good or unsaturated fats, including choosing the right cooking oil. Try using blended oils available in the market that have a good fatty acid balance and are clearly categorized for different uses, such as formulas for frying, stir-frying, or making salads. This is because even good fats can become harmful if used incorrectly, such as turning into free radicals that increase the risk of cancer.
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Because eating is the main cause that determines how well we take care of our health, it is because the fats we consume directly affect the heart. So let's get to know how to choose fats to eat.

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Eat as you are... How strong our heart can be depends on our eating habits.

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