Healthy Fats

Animal fats need to constitute 75% of your fat intake for the day:

Bacon Fat - Nitrate Nitrite Free
Butter-Organic - Grass Fed
Ghee (Clarified Butter) - Grass Fed
Fish Oil

Plant Fats need to constitute 25% of your fat intake for the day:

Almond Butter
Almond Oil
Avocado Oil
Black Seed Oil
Coconut Butter
Coconut oil
Extra Virgin Olive Oil
Flax Oil
Palm Oil
Pistachio Nut Oil
Sesame Oil (toasted sesame oil)


NOTE:  Use Animal fats to cook/fry in.  Use plant fats as a dressing on top of your cooked foods.  Heating plant fats can cause them to become inflammatory

Unhealthy Fats

Do your best to avoid them completely.

Canola Oil
Corn Oil
Peanut Oil
Safflower Oil
Linoleic Sunflower Oil
Vegetable Oils like Crisco
Soy (Bean) Oil (commonly found in store bought mayonnaise, dressings, etc.)
Other hydrogenated or partially hydrogenated fats

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