Good Fat!

Oils and Fats to Use Freely:

There are so many wonderful and healthy fats that are beneficial to the body, so there is no reason to consume the unhealthy ones above. Fats that can be consumed freely for optimal health are:

• Coconut Oil- Filled with Medium Chain Fatty Acids and Lauric Acid, coconut oil is an all star of the saturated fats. Since the fat composition in cells in the body is largely saturated fat, it is important to get enough of it from healthy sources. Coconut oil does not oxidize easily at high temperatures or go rancid easily, making it a good choice for cooking and baking. It also makes a great natural moisturizer and can be substituted for butter.
• Meats – Meat, especially red meat, has gotten a bad rap, and unfortunately, the animals we eat have been as mistreated nutritionally as we have. Meats like grassfed beef and free range chicken has a very different nutritional profile than their feedlot counterparts. Grassfed and free range meats have higher nutrient levels, healthy forms of saturated fats and even omega-3s. If possible, consume these forms of meat.
• Butter- This one food is usually the one people are happiest to start using again. Butter tastes delicious, and pastured grassfed butter is an excellent source of fat soluble vitamins, healthy saturated fat and other nutrients. In contains a compound that Weston A. Price called Activator X, known to improve nutrient absorption and have preventative benefits against disease.
• Organic Cream- also a good source of healthy saturated fat, organic heavy cream is essentially liquid butter, and is great served whipped on top of fruit, in desserts or in cream based recipes.
• Olive Oil- High in monounsaturated fats and low in polyunsaturated fats, olive oil is a great oil for salad dressings, homemade mayo,  and cold recipes. It shouldn’t be used for cooking since its high monounsaturated fat content makes it susceptible to oxidation at high temperatures.
• Palm Oil- Has a high saturated fat content and is also heat stable. Some sources claim that palm oil production often encroaches on the natural habitat of some endangered animals, though sustainable versions can be found. If in doubt, just use coconut oil.
• Avocados and Avocado Oil- A good source of monounsaturated fats and great on salads or in guacamole. Avocado oil is milk tasting and can be used in salad dressings.
• Fish- Fish are naturally high in Omega-3 fatty acids and can help improve the Omega-3/Omega-6 balance in the body. Look for sustainable wild caught sources, and stick to small fish like tuna, sardines, salmon, etc to minimize mercury.
• Eggs- Another all-star in the healthy fats community, eggs are loaded with vitamins, healthy fats and necessary cholesterol. Consume them daily from free range sources.

Excerpt from www.wellnessmama.com