10 Healthy Fats & Oils

Not all fats are bad for you!

Your body needs some fats to function. They give you energy, help protect your organs and keep you warm when it's cool. The issue is getting the right kind of fats into your diet. Integrative Health Matters suggests you consider the following list:

1. Avocados

Excellent source of monounsaturated fats which help the heart, lower bad cholesterol, and raise good cholesterol
Rich in Vitamin E
Offer more protein than any other fruit (Yes, avocados are fruits!)
High in Folate, which makes them a great food during pregnancy

2. Butter

Grass-Fed butter contains many fat soluble vitamins - this includes vitamins A, E and K2
Margarine raises heart attack risk, while natural butter does not; grass-fed butter may even reduce heart attack risk due to the high Vitamin K2 content

(Butter should still be consumed in moderation)

3. Coconut Oil

Aids in digestion, reduces appetite, and increases fat-burning ability
Fatty acids in coconut oil can improve brain function
Not stored as fat in the body, but travels to the liver where it’s used as energy
Contains MCT (Medium-Chain Triglycerides) which aid in weight loss

4. Olive Oil

Rich in healthy monounsaturated fats and antioxidants
Olive oil contains nutrients which can fight inflammation, such as oleic acid
Has been shown to reduce inflammation and lower blood pressure

5. Omega-3 Fatty Acids

Omega-3 supplements such as Fish Oil may help prevent and treat depression and anxiety
Foods containing Omega-3s (such as wild caught salmon) have been found to improve numerous heart disease risk factors
Fight inflammation and autoimmune disease

6. Nuts & Seeds

High in fat, low in carbs and a great source of several nutrients - including Vitamin E, Magnesium and Selenium
Can help lower bad cholesterol
Almonds, Pistachios, Peanuts, Hazelnuts and Pecans are high in fiber

7. Pasteurized Eggs

Eggs are an excellent source of protein and amino acids
Help with lowering cholesterol and improving heart health

8. Grass-fed Beef

High in Conjugated Linoleic Acid which helps prevent cancer and is associated with lower body fat
When consumed in moderation, grass-fed beef can reduce the risk of heart disease

9. Full Fat Dairy

Full-fat yogurt is loaded with probiotics which aid in digestion and can help prevent disease
Cheese is a great source of calcium and protein when consumed in moderation

10. Dark Chocolate