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  • Ideally, you should use low-fat, mono-unsaturated or polyunsaturated spreads.Try to include 2-3 portions of fish per week, at least one of which should be 'oily' (such as herring, mackerel, sardines, kippers, salmon, or fresh tuna).If you eat meat, it is best to eat lean red meat or poultry such as chicken.If you do fry, choose a vegetable oil such as sunflower, rapeseed or olive.Try not to add sa
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