Healthy and unhealthy foods: what health bodies advise

Margarine in Algeria

In Algeria, margarine is widely eaten. Some margarines sold in the country have been made with hydrogenated vegetable oils. Hydrogenation is the process that makes industrial trans fat, a kind of fat that raises the risk of heart disease.

An Algerian order limits trans fat in margarine to 2% of its total fat. The rule covers margarine and similar products, not all foods.

Fats compared

Too much saturated fat can raise cholesterol, which raises the risk of heart disease. Health bodies advise limiting saturated fat, but they do not set the same limit. For trans fat, they advise eating very little.

Margarine made with partially hydrogenated oil can contain trans fat. Soft margarines and spreads have less saturated fat than butter. Hard margarine, like butter, is a solid fat that health bodies advise replacing with healthy oils.

Butter is high in saturated fat, and it has a small amount of natural trans fat. Health bodies advise replacing it with oils that are mostly unsaturated.

Olive oil is mostly monounsaturated fat, a kind of unsaturated fat. It is advised in place of saturated fat.

Seed oils, such as sunflower, soybean, corn and rapeseed oil, are low in saturated fat and high in unsaturated fat. Using them in place of saturated fat is linked to a lower risk of heart disease.

In 2025, a large study in the United States reported on 221,054 adults followed for up to 33 years. Replacing 10 g of butter a day with plant oils was linked to a 17% lower risk of death.

Foods to limit

Sugar should be limited, especially in sugary drinks. Salt should be limited too, although health bodies do not give the same daily limit.

White bread and other refined grains should be limited, and whole grains chosen instead. Fried foods and processed meat are also on the list of foods to limit.

Foods high in saturated fat, such as butter, should be limited as well.

Foods to eat more of

Health bodies advise eating plenty of vegetables and fruit, of many kinds. Pulses, such as beans, and whole grains are also advised.

Fish is advised too. For cooking and at the table, olive oil and other vegetable oils are advised in place of butter.

High blood pressure in Algeria

A national survey by the Ministry of Health and the World Health Organization (WHO) found high blood pressure in 23.6% of adults. The survey covered adults aged 18 to 69. The figure was 23.1% for men and 24.1% for women.