Good fats in your diet

Fat is an essential nutrient. Quality is what counts: unsaturated fats support your heart, while saturated fats strain it.

You will need

• Vegetable oil
• Nuts and seeds

Steps

1. Use vegetable oil

   Rapeseed oil and olive oil are good for cooking and salads.

2. Choose a plant-based spread

3. Eat nuts

4. Eat fish

5. Cut down on saturated fat

6. Choose low-fat dairy products

7. Watch the amount

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