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Saturated fat

  1. The less saturated fat you eat, the better. Often you can label a product to see how much saturated fat it contains. Therefore, read the label when you do groceries and compare the amount of saturated fat. Products with a lot of saturated fat Fatty meats, such as: Frikandel Hamburgers Salami Shawarma meat Slave finches Sausage (all types including sausage and sausage luncheon meat) Butter and packets of (hard) margarine Whole dairy products, such as: Full Milk Full-fat yogurt Full-fat 48+ cheese Ice cream Cookies and other extras, such as: Chocolate Pastry Savory snacks (such as a sausage roll) Puff pastry treats (such as a cheese butterfly)

Unsaturated fat

  1. Unsaturated fat lowers it cholesterol level in your blood and thus reduces the risk of cardiovascular disease. Unsaturated fat also provides essential fatty acids. Those are fatty acids which the body cannot make itself, but they are necessary for a good one health. That is why we have to get them through the diet. There are various types of unsaturated fatty acids, such as linoleic acid (n-6 fatty acid) and fish fatty acids (n-3 fatty acids). Fish fatty acids have a positive effect on the heart and blood vessels. Therefore, it is recommended to eat fish once a week, preferably oily fish such as mackerel, salmon and herring. Products with a lot of unsaturated fat Nuts and peanuts Oil and "soft" fat, such as: Low-fat margarine for bread Liquid baking and frying products Vegetable oils Fatty fish such as: Mackerel Atlantic salmon Herring Sardines

  1. Saturated fat increases the risk of cardiovascular disease. Saturated fat can cause the 'bad' LDL cholesterol in your blood to rise and therefore your blood vessels can slowly become clogged. In particular, choose products with little saturated fat and replace them with products with unsaturated fat.

  2. Saturated fat increases the risk of cardiovascular disease. Saturated fat can cause the 'bad' LDL cholesterol in your blood to rise and therefore your blood vessels can slowly become clogged. Choose products with low saturated fat and replace them with products with unsaturated fat.



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