The Content is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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I eat healthily

I eat healthily

culinary inspiration

Facts on fat


A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of. Fat also plays an important role in assisting the body’s absorption of vitamins A, D and E. The fat that you don’t use to create energy gets stored as fat on your body. When contemplating what causes high blood pressure, fat intake should definitely be considered.


1. SATURATED (try to limit)

Both sweet and savoury foods can contain saturated fats. Many are from animal food products like meat and dairy as well as certain oils. Examples of food that can contain high amounts of saturated fat include:

  • Sausage
  • Bacon
  • Butter
  • Lard
  • Cheese
  • Cream
  • Ice Cream
  • Sour Cream
  • Chocolates
  • Cookies
  • Cakes
  • Pastries
  • Coconut oil
  • Coconut cream


  • MEN (limit it to 24g per day)
  • WOMEN (limit it to 20g per day)

2. TRANS (try to limit or avoid)

Low levels of trans fat can exist naturally in certain dairy and meat products, as well as, in hydrogenated vegetable oil. Trans fats can have the unfortunate side effect of raising cholesterol levels in the blood. Examples of foods that may contain trans fats include:

  • Breakfast sandwiches
  • Microwave popcorn
  • Doughnuts
  • Fried fast foods
  • Frozen pizza

Keeping an eye on your consumption of trans fats is a good way to potentially avoid hypertension.

3. UNSATURATED (enjoy in moderation!)

These are the fats found in fish and plant oils. To better your chances of reducing high blood pressure and heart disease, replacing saturated fats with unsaturated fats can be a great start. Evidence shows that this can be a very effective way of reducing cholesterol. There are two types of unsaturated fats.


These fats protect your heart by sustaining HDL cholesterol (good cholesterol) and lowering levels of LDL cholesterol (bad cholesterol).

They are found in olive oil, almonds, peanuts, brazil nuts, and avocados.


These fats lower LDL (bad cholesterol) levels and come in two types (Omega-3, and Omega-6). Since these cannot be produced by the body, it is important to include them in your diet.

Look for them in foods like tuna, sardines, salmon, herring, kippers, trout and mackerel.

People often tend to get sufficient amounts of omega-3 in their diet, but can be lacking in omega-6. Setting aside a few meals a week that are fish-based can correct this problem. It is worth noting that vegetable omega-6 sources may not offer the same heart benefits as fish sources.

Don’t binge on fatty snacks. Instead, check out these SNACKS WITH 100 CALORIES

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions


Mind and mood: 3 golden rules for meals

Remember that eating is not necessarily a solitary

Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike.

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?

Fats: which ones, why and where?

Fats, fatty acids, lipids... Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.

The vegan trend

In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.

All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

3 good reasons to cook in season

By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.