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LDL cholesterol gets in the walls of arteries, causing atherosclerosis, a form of blood vessel disease that can lead to heart attacks and strokes.

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But it isn't enough to simply cut out bad fat. You need to replace it with good unsaturated fats.

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Unsaturated fats are good for your heart because they help lower blood pressure and reduce triglycerides, a type of fat in your blood, which slows the buildup of plaque in arteries. In fact, a study from the nutrition department of the Harvard T. Making this switch can also help protect against diabetes, a significant risk factor for heart disease, by improving blood glucose sugar levels, according to an analysis of observational studies involving almost 5, people, published online July 19, , by PLOS Medicine.

The worst type of fat is trans fat, which has been shown to raise LDL cholesterol levels. Trans fats are found typically in the form of partially hydrogenated oil in many common baked goods like crackers, cookies, cakes, biscuits, and rolls, as well as in other snack foods and fast foods.

However, they have become less of a health concern since the FDA pressured food manufacturers to eliminate them.

They are nearly gone from most food products, but always check the Nutrition Facts panel on the label to be safe. Be aware that even if the label says zero grams of trans fat per serving, there still may be up to 0. So how much fat is enough? The American Heart Association doesn't recommend a specific amount or limit of fat intake, so the best way to manage fat in your diet is to take this two-step approach, says Dr.

Running and jogging - health benefits

Another upside to healthy fats is you don't need much to improve heart health. You can get what you need by adding small amounts to everyday meals and cooking methods, says Dr. Drizzle these oils on salads and sides in place of salad dressing, butter, or sour cream. Replace red meat with fish, spread avocado or nut butter instead of butter on toast, and use palm-size servings of nuts and seeds for snacks. Another risk factor for heart disease is weight gain, but cutting out fat is not the secret to cutting pounds, according to Dr. Excess calories can come from fatty or high-carbohydrate foods, including added sugars, and that is what you need to be careful about," he says.

Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Harvard Men's Health Watch. A certain amount of healthy fat is good for your heart.

How to Run Longer Without Getting So Tired

Published: September, Men's Health Cholesterol Nutrition. You'll likely experience less leg swelling.

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Your body retains more fluid during pregnancy, and your growing uterus puts pressure on your veins, impairing the return of blood to your heart. Exercise can limit swelling by improving blood flow. Though nausea stops many women from exercising, many moms-to-be report that they feel less queasy after a workout or that the exercise takes their minds off the nausea for a short time.

You may boost your child's athletic potential. One study found that year-olds who were exposed to exercise in utero performed better at sports than same age peers whose mothers did not exercise during pregnancy. You'll bounce back faster after delivery. Compared with new moms who were inactive during pregnancy, those who exercised are more likely to socialize and enjoy hobbies and entertainment post-baby. They just seem to cope better with the demands of new motherhood.

You're likely to be healthier and leaner when your kids head off to college. The continuous exercisers also had lower cholesterol levels and resting heart rates. The sense of accomplishment and confidence spills over to the rest of your life.

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Finishing a prenatal power walk makes you feel like you can conquer the world! Your child may have a healthier heart. The developing babies of prenatal exercisers have more efficient hearts than those of non-exercisers, and this higher cardio fitness level seems to last into the childhood years. If you smoke, exercise may help you kick the habit. In a small study, pregnant smokers reported that exercise gave them confidence to quit, decreased their cigarette cravings, boosted their energy and "helped them feel more like a non-smoker.

You might sleep better. You'll meet other expectant moms in a prenatal exercise class. Get their phone numbers; you may be meeting up for playdates or babysitting co-ops soon! You may be at lower risk for the No. About 5 percent to 8 percent of pregnant women develop it, and the numbers are growing. You're more likely to avoid prenatal depression. This is especially true if you exercise outdoors because bright light has antidepressant effects. Some 12 percent to 20 percent of pregnant women experience depression, which is linked to poor sleep and marital problems after delivery.

You feel more in control. When your body is changing in all kinds of wacky ways and your entire life is about to be transformed in huge, unknown ways, a regular exercise routine offers consistency and the knowledge that you're doing something great for both yourself and your baby.

You look better. Exercise increases blood flow to your skin, enhancing that pregnancy glow.

Plus, when you're calmer and fitter, it shows. Your children may grow up to be smarter.

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Some research indicates that kids of moms who work out during pregnancy have better memories, in addition to higher scores on intelligence and language tests. You bust out of your exercise rut. You keep your immune system humming. Moderate exercise such as walking lowers your risk of catching a cold by as much as half. Researchers believe the data applies to exercising moms-to-be as well. By Suzanne Schlosberg. Pin FB ellipsis More. Image zoom.