LIST OF GOOD FATS AND BAD FATS


30 Nov
30Nov

GOOD FATS

  1. Monounsaturated fats
  2. Nuts & seeds - Olive, avocado, canola, macadamia-nut oils
  3. Sunflower oil (highly oleic only)
  4. Alpha-lunolenic acid
  5. Omega-3 fatty acid
  6. Flaxseed and flaxseed oil
  7. Walnuts
  8. Chia seeds
  9. Canola oil
  10. Hempseed oil (considered the best source of fatty acids in terms of omega-3 to omega-6 ratio)
  11. EPA & DHA omega-3 fatty acids
  12. Coldwater fish such as salmon
  13. Mackerel
  14. Herring, trout, tuna, & sardines
  15. Fish oil supplements 
  16. Medium-chain saturated fats
  17. Coconut oil
  18. Grass-fed meat & dairy 
  19. Organic free-range chicken and eggs
  20. Wild salmon

BAD FATS

  1. Trans fats
  2. Partially hydrogenated fats
  3. Shortening
  4. Margarine
  5. Many baked goods and crackers (look for "trans fats" on the label
  6. Linoleic acid
  7. Omega-6 fatty acid
  8. Most vegetable oils, including corn, Grapeseed,safflower,soy & Sunflower
  9. Oxidized fats
  10. Fried foods
  11. Charboiled meat
  12. Longer-chain saturated fats
  13. High-fat meat & dairy 
  14. Grain or soy-fed meat & dairy
  15. Conventionally raised chicken & eggs
  16. Farmed salmon
What to eat: A review of recent evidence on     diet and health
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