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Nutrition: Balancing Fat Intake

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Why Should Fats Matter?

  •  Some fats are necessary for a healthy living
  • Too much of a certain type of fat called cholesterol, in the blood can narrow arteries over time and lead to heart disease or stroke

GOOD CHOLESTEROL ​prevents the build up of fatty deposits in blood vessels and lowers the risk of heart disease and stroke.
BAD CHOLESTEROL leads to build up of fatty deposits in blood vessels and narrows them, increasing the risk of heart attacks or stroke.

​Healthy Fats

  • Lowers bad cholesterol
  • Lowers risk of heart disease and stroke

Polyunsaturated Fats

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Monounsaturated Fats

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​Unhealthy Fats

  • Raises bad cholesterol
  • Lowers good cholesterol levels
  • Increases risk of heart disease and stroke

Saturated Fats

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Trans Fats

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Tips to Reduce intake of Unhealthy Fats


  •  Remove skin and fat from chicken/meat
  • Skim off the top layer of oil/fat over gravy before serving
  • Replace coconut milk with evaporated low fat milk
  • Replace full fat milk/yoghurt with a low fat or skim alternative
  • Use unsaturated oils instead of palm oil, ghee or butter
  • Limit deep frying to once a week

Eating Out

  •  Choose brown rice or plain rice instead of coconut rice, ghee/briyani rice
  • Avoid adding gravy/curry on rice
  • Choose noodles in clear soup over fried noodles
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