The Right Fats To Eat, And Where To Find Them

Extra Virgin Olive Oil

Finding the right fats to eat can be a confusing journey because of propaganda, misinformation and the complex nature of the fats themselves.

Further, we have changed the type and amounts of fats to eat from many aspects.

Trans fats and vegetable oils are perfect examples of fats that the body should either have very little of or none at all. These fats were developed for the convenience and profit of the food industry, not for your health.

This adds to the confusion around fats and oils because a few fats that are bad for human health have given a bad name to all fats.

Today's modern diet has skewed the amount and types of fats to eat as compared to the rest of human history dating back to the paleolithic era.

This represents one of the biggest changes to human diet we have ever seen and it's why this is such an important topic.

Indeed, we can't achieve vitality, health and strength without healthy fats and we need to know where to find them.

How To Find the Right Fats To Eat

I'm all about keeping things simple. So instead of reading every food product label and figuring out what kind of fat we're ingesting, it's much easier to focus on choosing the right foods.  

Fats to Eat: Fish And Seafood

Many sea foods are great sources of healthy fats but it is important to know that wild caught is certainly the best. Farm raised fish are fed grain based diets similar to the factory farmed animals like cows and chickens which can alter the amount and kinds of fat.

Below is a listing of great sea food options that have the right fats to eat:

Salmon
  • Wild caught salmon, mackerel, trout, herring, mahi mahi and sardines. These are lower in mercury than tuna and swordfish.
  • Clams
  • Crab
  • Lobster
  • Mussels
  • Scallops
  • Shrimp
  • Oysters

Fats To Eat: Meats

Organic grass fed meats are a great source of healthy fats including omega 3's. The emphasis, and the important takeaway, is that they must be grass fed.

Factory farmed meats are loaded with saturated fats and far too many omega 6's and not enough omega 3's.

Here are my favorite grass fed meats:

  • Chicken
  • Beef
  • Bison
  • Elk
  • Venison
  • Quail
  • Wild Boar
  • Omega-3 enriched eggs or free range eggs
Organic Chicken

Fats To Eat: Oils

Oils play an important role in how much and what kinds of fats we eat because of the wide variety of uses for oils. So getting this right will get you pointed down the road of health quickly and easily.

The first order of business is to get rid of all vegetable oils and replace them with:

  • Extra virgin olive oil
  • Coconut oil
  • Canola oil
  • Peanut oil
  • Sesame oil

These oils contain good amounts of mono and polyunsaturated fats that can reduce inflammation and even prevent cancer.

Extra virgin olive oil

Fats To Eat: Nuts And Seeds

Organic nuts and seeds are a great source of healthy fats to eat and there's really no bad apples in the group.

Here are some of my favorites:

  • Chia seeds
  • Flax seeds
  • Almonds
  • Walnuts
  • Cashews
  • Pumpkin seeds
  • Sunflower seeds
Organic Nuts

Fats To Eat: Plant Based Foods

There are some great plant based foods that contain plenty of great fats to eat that are very beneficial to our vitality, health and strength.

Once again, it is important to go organic.

Here are some of my favorites:

  • Avocado
  • Dark chocolate
  • Coconuts
Organic Avocado
› Fats to Eat