Good and bad fats

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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