Healthy Fats: How to Pick the Good Over the Bad

Photo: Makia Minich

I’m so glad you landed on this post. Props to you for understanding that improving the quality of your fat-intake is important. For some of you, fats make up a large part of your diet (50-70%) and if that’s the case – it’s especially vital to be mindful of your daily choices you make.

So what are the good fats?

Good, Healthy Fats

  1. MCT Oil. This oil is an extract from coconut oil and is easy for your gut to digest.
  2. Omega 3 Fish Oil
  3. Cod Liver Oil
  4. Animal fats (Grass fed beef, Duck fat, Chicken fat (schmaltz))
  5. Coconut oil
  6. Butter (grass fed)
  7. Ghee (this is essentially clarified butter and the best oil for cooking. Clarified means the water has been boiled off.)
  8. Extra virgin olive oil
  9. Avacados and avacado oil
  10. Egg yolks
  11. Palm oil
  12. Cacao butter
  13. Tallow
  14. Lard

Other Notable Fats/Oils:

  1. Nuts (in order of highest to lowest omega-3 content)
    • Walnuts, Macademia nuts, Pistachios, Hazelnuts, Pecans, Almonds
  2. Seeds
    • Pumpkin, Sunflower

I encourage all of you to take a look at these lists and ask yourself which fats you favor and which you could do a better job incorporating into your diet.

If there are any fats I have missed, please leave a comment!

Stay tuned for a blog post on the most unhealthy fats…

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