Healthy Fats and Oils

Saturated Fats
  • Animal sources
  • Butter & cream
  • Lard – pork fat
  • Tallow – beef or mutton (sheep) fat
  • Chicken, duck or goose fat
  • Coconut oil
  • Palm oil
  • Palm kernel oil  
Healthy Mono Unsaturated Oils - Omega-3s
Cold expelled pressed and unfiltered vegetable and fish oils
  • Olive oil
  • Flax seed oil
  • Cod liver oil
  • Fish oils
  • Avocado oil   
Healthy Mono/Polyunsaturated Oils - Omega-3s/Omega-6s Blends
Cold expelled pressed and unfiltered vegetable and seed oils
  • Sesame seed oil
  • Peanut oil - use only if not allergic to peanuts
Fats and Oils to Avoid Due to Trans Fats
  • Margarine
  • Shortening
  • Butter substitutes

Fats and oils to Avoid Due to GMOs and/or imbalance of Omega-3 to Omega-6 ratios
  • Safflower oil
  • Corn oil
  • Soybean oil
  • Cottonseed oil
Unique Perspective

The Kitchen