Spreads - Choose a low-fat polyunsaturated or monounsaturated spread and spread it thinly. A rough guide is no more than one ounce of low-fat spread a day (roughly two to three pats). If you don’t like spread, use no more than
ounce of butter a day.
Oil -Choose a pure polyunsaturated or monounsaturated oil and use it in small amounts. Oils are 100% fat and they are very high in calories.
Crisps, savoury snacks, biscuits, cakes, sweets and chocolate - These foods are high in saturat- ed fat. Too much saturated fat in the diet increases cholesterol levels. Many savoury snacks are also high in salt, which may cause high blood pressure. They should not replace meals but you can enjoy them as an occasional treat.
Alcohol - Small amounts of alcohol may provide some protection against heart disease. Drinking large amounts of alcohol can increase blood pressure and may damage the liver and heart.
If you do drink, spread your drinking over the week, keep some days alcohol-free and do not drink more than the recommended upper limits: for men 21 standard drinks a week. For women 14 standard drinks a week.
1 standard drink (10 grams of alcohol) = one half pint of beer, stout or lager = one small glass of wine = one glass of spirits (whiskey, vodka or gin)
Remember that alcohol is a drug and may be a risk for other health problems.
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