Healthy Fats to Prioritize in Your Diet

Updated: Jun 24, 2019


Perhaps there is no more controversial subject than dietary fats.


Fat has been unfairly (and unscientifically) demonized and it's time to set the record state and to reclaim the health we lost at the expense of this misinformation.


Countless people tell me that they never believed in "low/no fat" anyway so, the 3-4 decade long debacle doesn't effect them to which I say it's not possible to have not been effected. Maybe you choose full-fat versions of foods when available but the problem is that the very limited truly full-fat foods were actually made available to us.


I personally don't know anyone who was raised on skin-on dark meat chicken. We've been gagging down boneless, skinless, grilled chicken breasts for as long as we can remember.


Not only is that missing fat good for your metabolism, it's good for your biology! Every functional cell in our body needs fat in order to do its job (especially hormone production!)!


In fact, most of the cholesterol in our blood is made by our liver - without regard to how much we eat! 


Another super bonus to dietary fats, it they really go a long way toward satiety which is a big deal!


Here’s what you need to know


The Short List to Eat Liberally (as oils and foods)

  • Extra Virgin Olive Oil (cold, first press)

  • Coconuts & coconut oil

  • Avocado & avocado oil

  • Eggs (if well tolerated)

  • Butter & ghee

  • Animal meats & organs

  • Animal fats (lard, tallow, etc)

  • Fish & Seafood

The Short List to Eat in Moderation (as oils and foods)

  • Dairy (if tolerated)

  • Most Nut & Seed and their oils

  • Nut butters

The Short List Not to Eat

  • Canola Oil

  • Safflower Oil

  • Sunflower Oil

  • Corn Oil

  • Wheat Germ Oil

  • Soybean Oil

  • Cottonseed Oil

  • Peanut Oil

Please realize that I am not saying you should eat these fats without limits. That's not a true statement about any food. And it's certainly true about fat.


But I am saying that our fat-phobic paradigm has contributed to our ailing health (and our hormonal imbalances!) in a way that we are just beginning to understand.


Given the controversial nature of this subject, I've included a few links to authorities on the subject of dietary fats because I know how loaded this is! Especially if you have heart disease or are at increased risk.


Authorities on the Subject of Dietary Fats:



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