List of good and bad fats


1 min read
01 Jun
  1. Monounsaturated fats            GOOD FATS
  2.  Nuts and seeds Olive, avocado, canola, and macadamia-nut oils
  3.  Sunflower oil (high oleic only)
  4.  Alpha-linolenic acid,
  5.  an omega-3 fatty acid
  6.  Flaxseeds and flaxseed oil
  7.  Walnuts
  8.  Chia seeds
  9.  Canola oil
  10.  Hemp seed oil (considered the best source of fatty acids in terms of omega-3 to omega-6 ratio)
  11. EPA and DHA omega-3 fatty acids
  12.  Coldwater fish such as salmon,
  13.  mackerel,
  14.  herring, trout, tuna, and sardines
  15.  Fish-oil supplements
  16. Medium-chain saturated fats
  17.  Coconut oil
  18.  Grass-fed meat and dairy Organic,
  19.  free-range chicken and eggs
  20.  Wild salmon



  1. Trans fats              BAD FATS
  2.  Partially hydrogenated vegetable oil
  3.  Shortening
  4.  Margarine
  5.  Many baked goods and crackers (look for “trans fats” on the label)
  6. Linoleic acid,
  7.  an omega-6 fatty acid
  8.  Most vegetable oils, including corn, grapeseed, safflower, soy, and sunflower
  9. Oxidized fats
  10.  Fried foods
  11.  Charbroiled meat
  12. Longer-chain saturated fats
  13.  High-fat meat and dairy
  14.  Grain- or soy-fed meat and dairy
  15.  Conventionally raised chicken and eggs
  16.  Farmed salmon