Good and bad fats

June 2018

Choosing the right sorts of foods, more specifically fats, remains a fundamental part in preventing and controlling high cholesterol.

A diet rich in saturated fats causes a high level of bad cholesterol, (LDL-cholesterol).

Reduce your intake of saturated fats




Lower your consumption of
  • Butter
  • Cheese
  • Fatty meats (red meats...)
  • Fried foods
  • Cold meats
  • Sauces
  • Ready made foods and take aways
  • Pastries
  • Processed foods (chocolate, cookies...)

Choose unsaturated fats -this helps to lower the bad cholesterol


Unsaturated fat helps decrease bad cholesterol (LDL) and helps to increase good cholesterol (HDL).
  • Olive oil, rapeseed oil, nut oil, sunflower oil, hazelnuts, almonds, avocado, grape seed oil, corn oil, soya oil and fish oils.
  • Oleaginous plants such as: pine kernels, walnuts, hazelnuts, almonds or sunflower seeds
  • Replace butter with vegetable oils and margarines

Las grasas buenas y las grasas malas
Las grasas buenas y las grasas malas
Latest update on October 17, 2010 at 12:59 PM by Janey39.
This document, titled "Good and bad fats," is available under the Creative Commons license. Any copy, reuse, or modification of the content should be sufficiently credited to CCM Health (health.ccm.net).
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