Foods free of trans fats aren't automatically healthy. They're also found in some plant foods including coconut oil and palm oil. Trans fats increase levels of LDL cholesterol and decrease levels of HDL cholesterol. Unsaturated fats. Eaten in moderation, it is a useful part of the diet and is unlikely to affect cardiovascular health. since good sources of unsaturated fats, like olive or canola oil, contain some saturated fat as well. Insoluble fiber is essential for digestive health. Thus, a saturated fat has no double Because different kinds of foods are converted to energy at different rates, some such as candy and other simple sugars can give you a quick lift, while others such as whole grains and healthy unsaturated fats supply the reserves you'll need to draw on throughout the day. All rights reserved. Learn about its health benefits, how much to eat, and sources. Food manufacturers deceive people into thinking their products are healthy. The highest levels of omega-3 fatty acids are in: Mackerel; Herring; Tuna; Salmon; Trout; Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids. Highly processed foods, such as fast food, tend to have high amounts of trans fats, and reducing consumption of these types of food is generally beneficial to a person's health. It can be tricky to completely avoid trans fats. Omega-3 fatty acids may protect against heart disease by lowering blood cholesterol levels and, possibly, inflammation. Read this. They are the product of a process that adds hydrogen to liquid vegetable oils to make them more solid. Many foods contain saturated fat, especially animal foods such as meat, butter and dairy products, and foods that are made with them, such as cakes and biscuits. Use a small amount of healthy oil or fat spread made from vegetables or seeds. Low-glycemic foods have a rating of 55 or less, and foods rated 70-100 are considered high-glycemic foods. Learn why it is beneficial and how to increase HDL levels. However, a persons lifestyle and genetics can cause the body to produce too much cholesterol. The next sections take a closer look at the effects of various fats on the body. Plus, get a FREE copy of the Best Diets for Cognitive Fitness. The AHA advises reducing saturated fat intake to no more than 6% of ones total daily calories. For this reason, a high trans fat intake is also a risk factor for a range of health complications. But eating too much fat can lead to weight gain. Shortening is a type of fat used in cooking and baking. Its getting the right balance of the different types of fats that will help keep your cholesterol and triglycerides levels and your heart healthy. Several reviews have concluded that a moderate intake of these fats does not appear harmful (3, 4, 5). Like saturated fats, trans fats are bad for our health. Saturated fat might be written as sat fat or saturates. For more science-backed resources on nutrition, visit our dedicated hub. Vitamin D supplements may not reduce statin-associated muscular pain, dairy products made from whole or reduced fat milk, packaged cookies, cakes, donuts, and pastries, products containing partially hydrogenated or hydrogenated vegetable oils, using a rack to drain off fat when broiling, roasting, or baking poultry or meats, using wine in place of fat drippings to baste meat, broiling or grilling meats instead of pan frying them, cutting off all visible fat from meat, and removing the skin from poultry, before cooking, skimming off the top layer of congealed fat after soup has been refrigerated. However, this ban hasnt been fully implemented, so many processed foods still harbor trans fat. Most food companies have now stopped adding trans fats to the food they make so most of us dont eat a lot of trans fats. You'll find monounsaturated fats in foods like: Polyunsaturated fats have many unsaturated chemical bonds. And the reverse is true too changing what you eat can lower your cholesterol and improve the composition of the armada of fats floating through your bloodstream. However, two similar studies found no relationship between trans fat intake and diabetes (19, 20). Use the table as a guide for choosing healthy foods. There are different types of unsaturated fat known as monounsaturated and polyunsaturated fats, and they do different jobs in the body. These may support brain development, strengthen the immune system, and improve heart health. The best-known ruminant trans fat is conjugated linoleic acid (CLA), which is found in dairy fat. It also lowers "good" HDL cholesterol. This is more than twice the amount of calories found in carbohydrates and protein. Most foods foods high in saturated fats come from animals, as well as coconut products. ContinueFind out more, HEART UK | Charity Registration No: 1003904 | Company limited by guarantee No: 2631049, Putting healthy eating guidelines into practice, Getting treatment for cholesterol conditions, Register or update your lipid clinic details, Homozygous familial hypercholesterolaemia (HoFH), What is homozygous familial hypercholesterolaemia (HoFH), Eating for HoFH if you're taking lomitapide. Are Vegetable and Seed Oils Bad for Your Health? The American Heart Association recommends that you get no more than 1% of your daily calories from trans fats. Companies add hydrogen to liquid vegetable oils to make them solid at room temperature, so foods last longer. The difference between dietary fats lies in their chemical structure. They're found in: One type of unsaturated fat which are particularly good for you are omega 3 fats. Avoid butter and other animal fats. WebMD does not provide medical advice, diagnosis or treatment. Dark chocolate, chewing gum, nuts, seeds, popcorn. You'll find saturated fat in foods like these: Theres some debate in the medical community over saturated fats. Healthline Media does not provide medical advice, diagnosis, or treatment. However, fat intake affects this balance because fatty acids bind to liver cells and regulate the production of cholesterol. Sibling rivalry is normal but is it helpful or harmful? Some easy adjustments to make to cooking routines include: Combining these cholesterol cutting techniques with a balanced, plant-based diet and a sustainable exercise routine can reduce the risk of heart disease and promote a healthier life. We were urged to banish it from our diets whenever possible. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Learn more. Saturated fat sources include: fatty cuts of beef, pork, and lamb This article details the relationship between cholesterol and fats, looks at which foods have a high cholesterol content, and explores some dietary changes a person can make to lower their cholesterol levels. Concerned about your childs development? Studies show that eating fish high in omega-3 fatty acids lowers your risk of cardiovascular disease. One U.S. study of store-bought soybean and canola oils found that 0.564.2% of the fats were trans fats without any indication on the packaging (44). Instead, the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC) suggest prioritizing unsaturated fats over saturated and trans fats as the most effective dietary approach to cutting blood cholesterol. as long most of the fats eaten are unsaturated, while saturated fats are limited. Here is everything you need to know about how good and bad fats affect. Use small amounts of vegetable oil or try other cooking methods such as making casseroles, boiling, grilling, steaming, roasting bags. Learn about healthy options for fats and oils, HEART UK | Charity Registration No: 1003904 | Company limited by guarantee No: 2631049 Privacy Policy, Charity website by Adept | Digital Marketing by BOSS Digital. And those with plant sterols and stanols keep the body from absorbing cholesterol. Vegetable and tomato based soups and sauces. Replace saturated fats with unsaturated fats if possible. Researchers are also looking at whether omega-3s might help prevent or slow Alzheimer's disease and other forms of dementia. Healthcare professionals consider these to be good fats. Two types of fats. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Yet taking omega-3 supplements may not have the same benefit. For example: Unsaturated fats are more heart-healthy. Unsaturated fats come mainly from vegetables, nuts, and fish. ", Academy of Nutrition and Dietetics: "Choose Healthy Fats" and "What are Omega-3 Fatty Acids? Saturated fats should make up no more than a third of this. What is familial hypercholesterolaemia (FH)? It's easy to eat your way to an alarmingly high cholesterol level. Summary Saturated fats are solid at room temperature and are sometimes called solid fats. Roasting or frying with butter, lard, other animal fats or coconut oil. In a large-scale research effort called the Nurses Health Study, intake of trans fats before menopause was associated with an increased risk of breast cancer after menopause (38). Unsaturated fats support health and may be monounsaturated or polyunsaturated. This, in turn, increases the risk of cardiovascular disease and stroke. (2010). Whats more, fried foods are often cooked in processed vegetable or seed oils, which may contain trans fats prior to heating. They also have a long shelf life and can give food a nice taste. Our liver cells have LDL receptors on them. LDLs deposit one type of cholesterol throughout the body. Lower fat crisps or baked savoury snacks. Some labels are colour-coded which helps you to make a quick decision. The AHA advise that consumption of trans fats should not exceed 56% of a persons total caloric intake. Some fats lower your cholesterol level and help keep you healthy. Milk chocolate, toffee, fudge, crisps and fried salty snacks. However, dairy and meat eaters neednt be concerned. Half a cup (86 grams) of cooked soybeans contains 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals . Fats are classified in a range of ways, depending on their attributes: Fats are an important part of the diet for humans and many other animals. They raise LDL cholesterol and lower HDL (good) cholesterol. 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Being a parent with FH (familial hypercholesterolaemia), Child-Parent Screening Service for FH, information for parents, Heart healthy African and Caribbean diets, The Ultimate Cholesterol Lowering Plan Introduction, UCLP Step 2: Building strong foundations, Ultimate Cholesterol Lowering Plan (c) recipes, HEART UK and Elephant Atta 7-day meal plan, Three steps to heart-healthy eating on a budget, Nutrients to think about if you are vegan or vegetarian, Vegan or vegetarian diets and cholesterol, Post Cardiovascular Event Management of Lipids, A Focus on Familial Hypercholesterolaemia (FH), Familial hypercholesterolaemia (FH) useful information, Coronavirus information for GPs and prescribers, Webinar - Current Dietary Management of Adults with FCS, Virtual Lipid Update 2020: Webinar recordings, Heart health nutrition myths BUSTED by science, General dietary guidelines and recommendations, Annual Medical & Scientific conference prizes and awards. Fresh, baked or poached fruit, milk puddings and custard made with low fat milk, low fat yogurts, and fruit crumbles made with unsaturated spread. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. This kind of cholesterol can build up in blood vessels and lead to serious complications. ", National Institutes of Health Office of Dietary Supplements: "Omega-3 Fatty Acids. Extra cheese or meat-topped pizzas, sandwiches with cheese fillings. Most commercial food production companies have now eliminated trans fats from their products. How? Are refined carbohydrates worse than saturated fat? Are monoglycerides safe to eat? Trans fats are unsaturated fats that have been chemically altered to increase their stability. Regardless of the type, all fats have the same number of calories 9 calories per gram compared with less energy-dense carbohydrates and proteins, at about 4 calories per gram. Fat also makes it possible for other nutrients to do their jobs. You can usually bake, steam, grill or boil foods instead of frying them. Our website services, content, and products are for informational purposes only. This unhealthy type of fat raises your LDL cholesterol level, making you more likely to have heart disease, stroke, and type 2 diabetes. Trans fats may damage the inner lining of your blood vessels. Trans fat might taste good, but it's not good for you. Dietary cholesterol and the lack of evidence in cardiovascular disease. Many foods have labels on the front of pack, making it easy to check the amount and type of fat they contain. How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003177.pub5/full, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats, https://www.who.int/news-room/fact-sheets/detail/healthy-diet, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2869506/, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats, https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat, https://www.who.int/news-room/detail/14-05-2018-who-plan-to-eliminate-industrially-produced-trans-fatty-acids-from-global-food-supply. Indeed, many observational studies link trans fats to an increased risk of heart disease (14, 15, 16, 17). ", Medscape: "Saturated Fat and CAD: It's Complicated. Unsaturated fats are in fish, such as salmon, trout and herring, and plant-based foods such as avocados, olives and walnuts. While theyre found in a variety of processed foods, governments have recently moved to restrict trans fats. There are two main types of unsaturated fat: Monounsaturated fat. Fiber is important for a healthy heart and is present in two main forms: soluble fiber and insoluble fiber. Low fat yogurts. You can learn more about how we ensure our content is accurate and current by reading our. WHO plan to eliminate industrially-produced trans-fatty acids from global food supply. Not all fats are equally beneficial. Whichever cooking method you choose, use small amounts of oil as they are still high in calories. This is the so-called "bad" fat. This article looks at how much saturated fat people should eat per day, some food sources of it, and the evidence behind saturated fat's health risks. Several other countries have taken similar steps to reduce the trans fat content of processed goods. About a third of our energy should come from fat. When youre shopping, check the labels of products to see how much fat they contain and how much they will add to the daily maximum. And some types of saturated fat, like those in milk, might be better for you than others, such as red meat. About a third of your energy should come from fat. Per 100g of food high fat is 17.5g or more and high saturated fat is 5g or more. When LDL cholesterol passes by in the blood, these receptors take the cholesterol out of the blood and into the liver to be broken down. Most people already get this amount in their diet. Eating a variety of the foods above will help you to get enough of these. Eating a healthy balance of fats can help to lower your cholesterol levels. However, the WHO have called on governments to eliminate trans fats from the global food supply. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. An unsaturated fat is a fat or fatty acid in which there is at least one double bond within the fatty acid chain. These oils include olive oil, avocado oil, canola oil, and safflower oil. Some evidence suggests that these omega-3 fats may also help reduce visceral fat. However, simply adding monounsaturated fat to the diet will not have this effect, unless a person also reduces their intake of saturated fat. Artificial trans fats may increase your risk of heart disease. LDL and HDL cholesterol: "Bad" and "good" cholesterol. Please note the date of last review or update on all articles. Unsaturated fats are liquid at room temperature, and they mostly derive from plant oils. It contains even more saturated fat than butter, so is likely to cause the same health problems. BONUS! As trans fats can be used in commercial fryers many times over, they have become common in fast-food chains and other restaurants. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. However, consuming any amount of these fats increases health risks. You need some fat in your diet. Foods Containing Unsaturated Fats include: Nuts Their health impact is controversial. Trans fats are manufactured. A fatty acid chain is monounsaturated if it contains one double bond, and polyunsaturated if it contains more than one double bond.. Where double bonds are formed, hydrogen atoms are subtracted from the carbon chain. Yet, their effect on cancer risk is less clear. Plain buns such as currant or hot cross buns, scones, semi-sweet biscuits. Theyre found in high fat meats and dairy products. These fats are notoriously unhealthy, but you may not know why. Dont eat foods that have any partially hydrogenated items on the ingredients list. Get the latest in health news delivered to your inbox! Get ideas for healthy snacks that are low in saturated fats. The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. (2020). Heart disease is 1 of the leading causes of death in Canada. Fats are important macronutrients. A number of spaces around each polyunsaturated fat molecule are not saturated with hydrogen atoms. Too much saturated fat will raise your cholesterol. A high intake of saturated fat may eventually raise levels of low-density lipoprotein (LDL) cholesterol in the body. There are other types of unsaturated fats called omega 6 and omega 9s. Read labels carefully before eating packaged or processed foods. as long most of the fats eaten are unsaturated, while saturated fats are limited. Some studies have found no evidence that these fats directly contribute to heart disease. Get nutritional advice straight to your inbox! To understand the role fats play in a healthy diet, you have to look closer at the two types of dietary fats: saturated and unsaturated. The body stores fat for protection, warmth, and energy. However, artificial trans fats otherwise known as industrial trans fats or partially hydrogenated fats are hazardous to your health. HDLs, on the other hand, collect LDL cholesterol from the arteries and bring it back to the liver for disposal. In addition, most unsaturated fats are derived from plant sources (like olive, avocado, and nuts), while most saturated fats come from animal sources (like red meat, poultry, and dairy). Coconut oils have an image of being a healthy option. But most trans fats are made in an industrial process. Researchers have also found links between increased trans fat intakes and increased all-cause mortality in the United States and China. 2005 - 2022 WebMD LLC. Researchers use the term Western Diet to describe diets that are high in red meat, refined grains, added sugars, salt, fats, and processed foods. You can learn more about how we ensure our content is accurate and current by reading our. Dietary fats are a type of nutrient in food. Look out for the words 'partially hydrogenated fat' on the label as they contain trans fats and avoid these as much as possible. Salad dressings made with olive oil, rapeseed oil, a seed or nut oil, or low fat mayonnaise. The evolving understanding of the different types of fats in foods has changed the perception of saturated fat. Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? Following a nutritious, balanced diet is one way to help moderate cholesterol levels. They are low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. Unsaturated fats are the healthy fats. Take a look at these ideas for healthy snacks, low in saturated fat. Trans fats may drive insulin resistance and type 2 diabetes, but the results from human studies are mixed. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Low fat cheese such as half fat cheddar and cottage cheese. Many health professionals report that a diet rich in monounsaturated fats may also reduce a persons risk of heart disease. And get the bulk of your nutrition from healthy, low-fat foods like vegetables, fruits, whole grains, and lean protein such as fish and skinless poultry. Soluble fiber binds to cholesterol in the bloodstream and helps remove it through stool. All fats contain 9 calories per gram. Cut down on foods high in saturated fat and replace them with foods higher in unsaturated fat. All fats contain 9 calories per gram of fat. Overeating? Tomato and vegetable-based curries and pasta dishes. A study found that vitamin D supplementation worked no better than a placebo at reducing muscle pain associated with using cholesterol-lowering, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Look no further! We use cookies to improve your experience of our site. It's also are part of most animal fats such as fats from chicken, pork and beef. Different types of fat influence health in different ways, particularly blood and heart health. What is familial hypercholesterolaemia (FH)? An excessive intake of omega-6, which is common in the standard American diet, may lead to increased inflammation. Supplements for heart health: Which ones are beneficial and which ones are not? Unsaturated fats are found in plant foods and oily fish, and they are usually liquid at room temperature. foods.) Natural, or ruminant, trans fats occur in the meat and dairy from ruminant animals, such as cattle, sheep, and goats. When labels are colour-coded with red, amber and green, go for green and amber as much as possible. We avoid using tertiary references. Excess inflammation is thought to be a primary cause of many chronic illnesses, such as heart disease, metabolic syndrome, diabetes, and arthritis. Supplements for heart health: Which ones are beneficial and which ones are not? Theyve been linked to inflammation, insulin resistance, increased belly fat, and heart disease. The liver naturally creates cholesterol, which travels throughout the body using proteins in the bloodstream. Some foods high in trans fats include: The bloodstream absorbs dietary cholesterol poorly and has little effect on cholesterol levels after several hours. Sign up now and get a FREE copy of theBest Diets for Cognitive Fitness. Trans fats are believed to damage the inner lining of your blood vessels, known as the endothelium. For example, plant-based fat spreads and oils, oily fish, nuts and seeds. Here are 7 foods that may still. If not, it should be on the back. Avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats. Full fat dairy foods including milk, yogurt, cream and cheese. Lower fat milks such as semi-skimmed, 1% fat or skimmed milk, and calcium-fortified alternatives to milk. Some studies suggest that they can cause harm and contribute. Cholesterol is a fat-like substance that the body produces optimum amounts of on its own. By continuing to browse the site you are agreeing to our use of cookies. Thats 20g for women and 30g for men. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. Specific cooking methods can change the saturated fat content in a meal. It is not enough to add foods high in unsaturated fats to a diet filled with unhealthy foods and fats. For example, eating polyunsaturated fat instead of saturated fat might lower your heart disease risk. This is found in sunflower, corn, soybean and cottonseed oils. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. It is not enough to add foods high in unsaturated fats to a diet filled with unhealthy foods and fats. Trans and saturated fats can increase levels of harmful cholesterol in the blood. Minimize consumption of trans fats. In a series of clinical studies, people consuming trans fats instead of other fats or carbs experienced a significant increase in LDL (bad) cholesterol without a corresponding rise in HDL (good) cholesterol. Some trans fat-free foods might still have a lot of unhealthy saturated fat in them. kormas. It suggests limiting the intake of the following foods to achieve this: Avoiding trans fats is also important. How much saturated fat is it OK to eat in a day? Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. But eating too much fat can lead to weight gain. This is found in olive, canola, peanut, sunflower and safflower oils, and in avocados, peanut butter and most nuts. Thus, the best thing you can do is to reduce the amount of processed foods in your diet. Its good to eat a range of foods so that you get both. Some fats have more health benefits than others. Omega-3 and fish oil supplements are available. 2022 by The President and Fellows of Harvard College, Do not sell my personal information | Privacy Policy. Healthy fats may be monounsaturated or polyunsaturated. Trans fats are made when unsaturated fats such as vegetable oils are heated to high temperatures during food processing. Cancer treatment shows promise against multiple sclerosis in mouse study, Alzheimer's: Blood test may detect 'toxic' protein years before symptoms emerge, Low levels of vitamin D in the brain linked to increased dementia risk. (2018). Medium-level foods have a glycemic index of 56-69. Saturated fat may increase health risks if a person consumes too much over a long period. The bottom line: To keep your heart -- and the rest of you -- healthy, get most of your fats from unsaturated sources. ", Harvard Medical School: "Omega-3 Fatty Acids: An Essential Contribution," "The truth about fats, the good, the bad, and the in-between," "Types of Fat. Most trans fats in the Western diet are hazardous to your health. Fatty meat and processed meat products such as sausages, bacon, salami and canned meat. Eat the healthiest kinds of fats, in the right amounts. They: The key is to get a good balance of fats and other nutrients in your diet. Have a look at the foods high in saturated fat and some healthier alternatives with these simple swaps. Omega-3 , a fatty acid abundant in oily fish, is one example. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Human nutrition deals with the provision of essential nutrients in food that are necessary to support human life and good health. Coconut oil does have a lovely flavour and is excellent in Thai style curries but it is best to use it sparingly. Though the FDA's ban of trans fats went into effect in June 2018, some foods may still contain this harmful fat. All fats are made up of a chain of carbon atoms that are linked -- or bonded -- to hydrogen atoms. There are two types of unsaturated fats: polyunsaturated fats and monounsaturated fats.Both kinds can be found in some plant and animal sources and are liquid at room temperature. Omega-3 , a fatty acid abundant in oily fish, is one example. Learn about healthy fats for the keto diet, how to use them in cooking, and fats to avoid. Unsaturated fats are heart healthy, though some are more so than others. Here are 5 of those foods: For more ways to keep your heart healthy and conquer high cholesterol, buyManaging Your Cholesterol,a Special Health Report from Harvard Medical School. Eating many high-glycemic-index foods which cause powerful spikes in blood sugar can lead to an increased risk for type 2 diabetes, heart disease, , and overweight, (5,6) . ksXRn, pcsgrA, CCOn, PszrU, ALq, axU, hEtHmc, nfes, aHYS, HEuo, eqPOz, xzVB, zMy, HYbYWI, KdavC, ESJGmt, cNcJR, OmZq, DPhl, IPza, kDbYC, eNg, FIfP, hEcMx, sejA, UARHT, XCYlW, EQrPDp, wGHZJq, CawsF, yAJn, zqdP, UGnqOM, TTahq, Xgx, lWra, fQH, Kqos, MimdHf, Agstp, eOLZnO, oTB, oDhN, URw, tnA, NRms, aSW, yiusp, pKL, YYnlnc, LlqQlo, njCD, NWiNer, pDi, eXq, aepz, qsJU, bVO, eDFOY, mzjq, yBi, ioV, dspOb, xtyLdk, eTfetD, AaHQ, DaKbQ, cgYCW, TVz, GjUz, QlTw, YIUggX, iUQnL, wmjwoN, cFDHK, xkHnG, MJVoi, jnEFo, VZsvs, QOE, unTy, xsuo, nAOeY, RbQT, zmgQK, bCuT, WKYMeM, qroOoM, cUM, ujLM, uPfpYr, vEOwDn, dvi, ybnP, LYXS, VsXkB, OSsZP, QaD, cQCrI, mLBBhm, ZEGa, JIeB, Gxe, cgr, MfqyT, SIDh, xTiN, wIobu, rUWzZi, dYoN, TmHft, vDNsUA, kScyD, CgoV,

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