There are so many wonderful and healthy fats that are beneficial to the body, so there is no reason to consume unhealthy vegetable oils. Fats that can be consumed freely for optimal health are:
1. 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 of 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.
2. 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.
3. 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.
4. Chia Seeds & Flaxseeds
These seeds contain a good amount of Omega-3s and are great to add to salads and smoothies! I don’t recommend flax or chia oil however, as the Omega-3 is easily corrupted by heat and oxygen and can quickly go rancid.
5. Macadamia Nut Oil & Walnut Oil
These are some of my favorite tasting oils, but it is expensive. It is great in salad dressings or mayo. It has a lot of monounsaturated fats and low levels of polyunsaturated fats.
6. Nuts
Most types of nuts (remember peanuts are not nuts) are a good source of protein and healthy fats and can be eaten in moderation without problem. Just check to make sure they haven’t been cooked in vegetable oils, which is often the case. Nuts also contain phytic acid, so consuming them in excess can be problematic for tooth and bone health unless you soak them.
And for those who choose to consume animal products then the following are recommended for their healthy fat profile:
7. Pasture Fed Cultured Dairy (Kefir, Yoghurt & Butter)
If you do consumer dairy then making sure it is organic / biodynamic, pasture fed and raw where possible is best. The cultured dairy products are by far easier to digest including yoghurt, kefir, cultured butter and cheese. When prepared in the traditional way using the best raw quality ingredients these foods can impart healthy fats including Vitamin D.
8. Pasture Raised Eggs
Another all-star in the healthy fats community, eggs are loaded with vitamins, healthy fats and necessary cholesterol. Make sure the eggs have been raised in a pastured environment so that the chickens are able to eat their natural wild diet of herbs, weeds and insects which is the basis for the rich omega-3 content in their eggs. Also, most of the beneficial fats are in the yoke and it is best kept gently cooked / under cooked.
9. Wild and Grass Fed Meats
Many meats have gotten a bad rap, and unfortunately, the animals most people eat have been as mistreated nutritionally which is one of the biggest problems. If you choose to eat meat then meats like grassfed beef and free range chicken can have 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.
10. Wild 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 to minimize mercury.
About Richard
Richard has over 6 years experience as a professional within the health and fitness industry. He has worked with a number of clients with a wide range of needs and mixed abilities including, rehabilitation clients, athletes and clients wanting to lose weight and tone up.
Richard had a background in playing and coaching competitive football and athletics, including time spent as a fitness and sports coach in Australia and America. He has worked along side physiotherapists in an injury and rehabilitation clinic helping clients back to health and mobility. To keep him in good health Richard plays football, and is a keen runner, participating in 10k and half marathons, and soon to be triathlons.
Richard's goal is that each client leaves their personal training session feeling strong, positive and energised.
He enjoys motivating his clients and helping them to achieve their health and fitness goals. Exercise should be fun but effective.
With the right training and guidance you can work towards changes for better health and well being and for a longer and healthier life.
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