Here’s the confusing part for some: Not all unsaturated fats are bad for you. It’s how you strategically manage them to avoid oxidation that is essential. You can do this by steering clear of heavily processed oils and learning how to cook with these fats.
Two fundamental polyunsaturated fats for life are omega-3s and omega-6s. Your body doesn’t produce these fats, so it’s vital that you get them through your food and in the optimal ratio. When not balanced properly with omega-3, omega-6 can cause problems and inflammation.
Aim to get more of these fats, starting with the most nutrient-dense ones:
1. Grass-fed animal fat (bone marrow, tallow, lard, etc. — NOT poultry fat)
High in fat-soluble nutrients, antioxidants, fatty acids, minerals, and proteins. Yes, this even means bacon!
2. Grass-fed butter/ghee
This creamy, dreamy fat is high in fat-soluble vitamins A, E, D, and K as well as anti-oxidants and healthy fats. Put in your coffee for higher brain performance and to curb hunger. (Yup, you read that right.)
3. Virgin coconut oil
This oil is loaded with saturated fat and is very stable for cooking. The small amount of MCT (medium-chain triglycerides) boosts brain function and promotes weight loss.
Besides, putting it in my coffee, I upgrade my carbs with a drizzle of coconut oil.
4. Fish/krill oil
These oils are high in omega-3s that fight inflammation, leading to better cardiovascular health and improved brain function.
5. Avocado oil
It’s best to get the benefits of avocado oil directly from eating this fruit.
What are some of your fat “hacks” and recipes using some of the fats I mentioned? Leave them in the comments below.