What are the best sources of healthy dietary fat?
Animal fats are a great source, as they contain beneficial levels of omega-3s. Other healthy choices you should include in your diet are:
- Avocados
- Grass-fed Meats
Extra Virgin Olive Oil is Good Fat
- Pastured butter ideally from a local farmer (but Kerry Gold if purchased from a grocery store)
- Organic pastured egg yolks (most fat) or the whole egg
- MCT Oil (Medium Chain Triglycerides)
- Raw Cacao Butter
- Olives and Extra Virgin Olive Oil
- Coconuts and Coconut Oil (Extra Virgin)
- Unheated Organic Nut Oils: Macadamia Nut Oil, Almond Oil, Sesame Oil
- Raw Nuts, such as almonds or pecans
- Palm Oil
- Raw Dairy Products: High Fat Cheeses, Full Fat Cream, Full Fat Yogurt
- Fish Oil – Take a high-quality source of animal-based omega-3 fat, such as krill oil.
- Meat Fat: Lard and Tallow
- Ghee (clarified butter)
- Macadamia Nuts
- Fatty fish such as salmon, tuna, mackerel, and trout
- Walnuts
- Flaxseed
- Goose Fat
- Bacon Fat
- Chia Seeds
BAD OILS
- Canola Oil
Vegetable Oils are Bad Fat
- Corn Oil
- Soy Oil
- Canola Oil
- Safflower Oil
- Sunflower Oil
- Processed Trans Fats
- Margarine
- Processed Vegetable Oils
- Cotton Seed Oil
- Grapeseed Oil
- Trans Fat Shortening
- Non-Dairy Creamers
- (Some) Peanut Oil
- Rapeseed Oil
- Soybean Oil
