We need a certain amount of fat in our diet since some fat is necessary for health. So which fats can we safely eat?

You can eat any of the following fats, in moderation, as long as they have not been hydrogenated (for this, you'll neet to check the labels):

• Peanut oil
• Canola oil
• Olive oil
• Sunflower oil
• Corn oil
• Flaxseed oil

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Not only do these oils contain mono- and polyunsaturated fats, but they also contain the essential omega-3 and omega-6 fatty acids, which we cannot produce in sufficient quantities in our own bodies.

With careful attention to detail, it is entirely possible to substitute these oils in recipes that call for butter or solid brick margarine. You can also safely use soft tub margarines, which display the Heart Mark, in recipes.

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