Which Fats Are Healthy

Listed above are some of the healthiest sources of fats. Below I will talk about what makes these healthy.

The Oils:

Cold pressed avocado oil, extra virgin olive oil, and extra virgin coconut oil are the best oils I have come across. Due to their chemical structure (avocado and olive oil are high in monounsaturated fatty acids and coconut oil is high in saturated fat) these oils are less susceptible to oxidation and free radical formation. (1)

They are also easier to extract from the source and therefore do not need high heat or chemicals. Make sure you buy “extra virgin,” “virgin,” or “cold pressed” and “unrefined” oils to ensure no heat or chemicals were used in the extraction process. (1)

Expeller pressed doesn’t cut it. “Expeller pressed simply means that the first step of the extraction was mechanical. The second step was probably the standard, solvent extraction using hexane. But once the expeller-pressed oil has been extracted, it’s generally also refined, bleached and deodorized.” (2)

Animal Fats:

Animal fats like lard, tallow, butter, and ghee are resistant to oxidation due to their chemical structure (they are high in saturated fat) and they tolerate high heat cooking very well. 

Other high fat animal products such as meat, seafood, eggs, and dairy are also high in saturated fat and cholesterol which actually have many health benefits.

Saturated fat:

• Is resistant to oxidation which makes it a much better option than vegetable oils. 
• Increases brain health
• Makes up part of our cell membranes
• Is necessary for calcium function and bone health
• Increase immunity and protects against microbes 
• Increase liver health

(3)

Cholesterol:

• Is a precursor to hormones like estrogen, progesterone, testosterone, cortisol, pregnenolone, and DHEA and is therefore necessary for hormone health
• Is necessary for fertility
• Is an antioxidant (meaning it helps prevent heart disease)
• Is the main ingredient in bile (a compound necessary for digesting fat)

(4)

While we make some cholesterol, most people do not make enough and therefore must obtain it from their diet. Our body adjusts to the amount we eat so if we eat more we make less in order to maintain the right levels.

One more note on animal fats, the source matters. Grass fed, local, humane farms produce much healthier meat, then factory farms do. I recommend getting the best quality meat you can. If you buy cheaper cuts like sirloin, flank, trip tip, and ground beef, it can still be very affordable. 

Fish and Fish Eggs:

Fatty fish (like salmon, mackerel, herring, sardines, and anchovies) and salmon roe (salmon eggs) are rich in DHA and EPA omega 3 fatty acids which are extremely nutritious. Plant sources like flax and chia have ALA omega 3 which needs to be converted into DHA and EPA. According to functional medicine doctor Chris Kresser, conversion rates are around a fraction of a percent to a few percent. Therefore I recommend animal sources. I also don’t recommend fish oil or flax oil supplements because the oils are very unstable and oxidize easily. (1, 5)

Omega 3s:

• Decrease inflammation
• Declog arteries
• Prevent heart disease
• Boost brain function
• Improve eye health
• Prevent cancer
• Improve bone and joint health.

(6)

Plants:

As long as plants are unprocessed and in their whole form, they are protected from excess oxidation making them healthy fats too. Some of the best plant sources of fat are nuts, seeds, avocados, full fat coconut milk, coconuts, and olives.

If you would like to learn about the flaws in the studies that lead the USDA to recommend a low cholesterol and low saturated fat diet check out my article Lies You Are Told About Fat By Mainstream Nutrition. And if you want to learn about which fats to avoid, check out my article The Real Bad Fats.

Works Cited

1. Shanahan, Catherine. Deep Nutrition. New York: Flat Iron Books. 2016. Print.

2. Shanahan, Cate. “List of Good Fats and Oils versus Bad.” drcate.com. 9 April 2017. https://drcate.com/list-of-good-fats-and-oils-versus-bad/

3. “Benefits of Saturated Fats.” CNY Fertility. 15 June 2020. https://www.cnyfertility.com/benefits-of-saturated-fats/

4. Dr. Lauren Housley, Ph.D., R.D. “Fat.” Human Nutrition Class. January- May 2020, Chico State University, Chico, CA. Power Point.

5. “A Step-by-Step Approach to Personalizing Your Diet with Chris Kresser.” Youtube, Uploaded by Dhru Purohit. 5 September 2019. https://www.youtube.com/watch?v=RG0jj4v5cSU&t=1s

6. Hjalmarsdottir, Freydis. “17 Science-Based Benefits of Omega-3 Fatty Acids.” Healthline. 15 October 2019.  https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_7