Healthy Tip #2 – Switch up your fats


I could go into depth on each of the fats (including whether saturated fats are really as bad for you as we’ve been told), but I will save that for a later date. Instead, here is a quick cheat sheet.I highly suggest beginning the process of switching over your fat consumption.

Bad Fats

In general industrial fats are not going to do your body any favors. This includes:

–          Any trans-fat

–          Any fat labeled hydrogenated or partially hydrogenated

–          Any interestified oil

–          Any oil “enhanced” with plant sterols

Moderate Fats

You should only consume a small amount of these oils, like the naturally occurring amount in the whole food. The man-made oils are usually processed and refined in a way which removes most of their good and healthy qualities. If you must choose them choose cold pressed which does not remove as many of the good nutrients

–          Corn oil

–          Safflower oil

–          Sunflower oil

–          Soybean oil

Good Fats

Any real fat is healthy as long as it is consumed in moderation.

–          Animal fats (especially grass-fed organically sourced animal fats)




Poultry fat

Fish oil (wild fish is best)

–        Real vegetable oils

Cold pressed, extra virgin olive oil

Cold pressed, unrefined flaxseed oil

Unrefined coconut oil

Cold pressed, unrefined macadamia nut oil

Cold pressed, unrefined walnut oil

Cold pressed, unrefined sesame seed oils

In my household I use coconut oil in both cooking and even as a supplement primarily. Certain oils stand up better to heat and this is one of the best. I occasionally use olive oil as well.

I will go into more details about why you should choose these particular oils, but it all boils down to the way our body uses the oils. We have been told that animal fat is bad for us but the truth is that in moderation animal fats are one of the healthiest fats we could consume. Research shows that the advent of the industrial oils has caused an abundance of health issues, while we continually see that animal fats contribute to proper bodily functions and growth.

Sources: Real Food for Mother and Baby By: Nina Planck


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