Integrating heart-healthy fats into meals can be achieved by incorporating sources such as avocados, nuts, seeds, and fatty fish like salmon. Using olive oil or avocado oil for cooking, adding nut butter to smoothies, or including fish dishes a few times a week provide essential omega-3 fatty acids. It's important to balance intake by replacing saturated and trans fats with healthier options. Additionally, incorporating whole foods that naturally contain these fats can enhance flavor and nutritional quality of meals, promoting overall heart health.