Final answer:
Replace saturated fats with unsaturated fats, such as those found in vegetable oils, nuts, and fatty fish like salmon. Monounsaturated and polyunsaturated fats help maintain healthy cholesterol levels, reducing the risk of heart disease.
Step-by-step explanation:
To replace saturated fats, which are often found in animal products and are associated with health issues such as heart disease, North Americans can include more unsaturated fats in their diets. Unsaturated fats can be found in vegetable oils, nuts, and fatty fish such as salmon, which are rich in beneficial omega-3 fatty acids. Consuming unsaturated fats instead of saturated fats helps in maintaining healthier cholesterol levels and reducing the risk of heart disease.
Saturated fatty acids tend to be solid at room temperature and can contribute to the formation of plaque in arteries, leading to atherosclerosis. On the other hand, unsaturated fatty acids, especially omega-3s, have a positive impact on heart health. They are typically liquid at room temperature and are found in plant-based oils and cold-water fish.
Foods high in monounsaturated and polyunsaturated fats, like olive oil, avocados, and walnuts, are also recommended. These foods not only help in managing cholesterol levels but also provide essential nutrients that support overall health. Replacing saturated fats with these healthier alternatives is a key recommendation for a heart-healthy diet.