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Healthy Fats: How to Pick the Good Fat over the Bad

Photo: Daniella Segura

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
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