4 BEST Fats to Include in Your Diet and TOXIC Fats to Avoid

Get out a pen and paper to make a list of the healthy fats to buy
Time to check your frig and pantry for the fats on hand

Omega 3s (Polyunsaturated)
Mackerel, Salmon Oil, Cod Liver Oil, Walnuts, Chia Seeds, Herring, Salmon (wild-caught), Flaxseeds, Tuna, White Fish, Sardines, Anchovies, Natto, and Egg Yolks (pasture raised)
NEVER HEAT THESE OILS
These oils go rancid easily
Source of Alpha-linolenic Acid (ALA) – The body is not able to produce ALA on its own

Omega 6s (Polyunsaturated)
Blackcurrant Seed, Evening Primrose, Sunflower Oil, Sesame Oil, Flaxseed Oil, Pistachio Nuts, Pumpkin Seeds, and Sunflower Seeds
NEVER HEAT THESE OILS
These oils go rancid easily
Source of Linoleic Acid (LA) – The body is not able to produce LA on its own

Omega 9s (Monounsaturated)
Olives & Olive Oil, Avocados & Avocado Oil, Almonds & Almond Oil, Hazelnut & Hazel Nut Oil, Macadamia Nuts & Macadamia Oil
SAFE AT LOW HEAT
These oils do not go rancid easily
Non-essential because the body makes these from saturated fats

Saturated
Fats from Pasture-Raised Animals, Grass-Fed, Organic Virgin Coconut Oil, Organic Palm Oil
SAFE AT HIGHER HEAT TEMPERATURES
These oils do not go rancid easily
Non-essential because the body can make these from carbohydrates

Fat Part 2 describes the best ratio of these fats for your diet.

DEGREE OF SATURATION
All fats and oils contain some combination of saturated,monounsaturated, and polyunsaturated fatty acids.

FAT/OIL

SATURATED

MONOUNSATURATED

POLYUNSATURATED

Butter

51%

21%

3%

Coconut

86%

6%

2%

Lard

39%

45%

11%

Olive

14%

73%

11%

Tallow

52%

32%

3%

TOXIC FATS TO AVOID

These fats interfere with the critical roles healthy fatty acids play within the body

  • Trans Fats
  • Hydrogenated Fats
  • Partially Hydrogenated Fats
  • Highly Processed Vegetable Oils
  • Fried Fats

I highly recommend reading The Big Fat Surprise by Nina Teicholz for a deep dive into the history of these toxic fats and why they are so prevalent in our culture.

In the next blog post I’ll discuss the anti-inflammatory properties of healthy fats and how your body can heal faster when your diet is optimized with the super properties of EFAs.

To Your Good Health!

PS: Click here to read the whole 5-part fat series!

Cindy Hull
Hull Nutrition
949-899-4338
hull.cynthia@gmail.com
HullNutrition.com