10 Healthy Fats & Oils

1. Avocados

Excellent source of monounsaturated fats which help the heart, lower bad cholesterol, and raise good cholesterol

Rich in Vitamin E

Offer more protein than any other fruit (Yes, avocados are fruits!)

High in Folate, which makes them a great food during pregnancy

2. Butter

Grass-Fed butter contains many fat soluble vitamins – this includes vitamins A, E and K2

Margarine raises heart attack risk, while natural butter does not; grass-fed butter may even reduce heart attack risk due to the high Vitamin K2 content

(Butter should still be consumed in moderation)

3. Coconut OIl

Aids in digestion, reduces appetite, and increases fat-burning ability

Fatty acids in coconut oil can improve brain function

Not stored as fat in the body, but travels to the liver where it’s used as energy

Contains MCT (Medium-Chain Triglycerides) which aid in weight loss

4. Olive Oil

Rich in healthy monounsaturated fats and antioxidants

Olive oil contains nutrients which can fight inflammation, such as oleic acid

Has been shown to reduce inflammation and lower blood pressure

5. Omega-3 Fatty Acids

Omega-3 supplements such as Fish Oil may help prevent and treat depression and anxiety

Foods containing Omega-3s (such as wild caught salmon) have been found to improve numerous heart disease risk factors

Fight inflammation and autoimmune disease

6. Nuts & Seeds

High in fat, low in carbs and a great source of several nutrients – including Vitamin E, Magnesium and Selenium

Can help lower bad cholesterol

Almonds, Pistachios, Peanuts, Hazelnuts and Pecans are high in fiber

7. Pasteurized Eggs

Eggs are an excellent source of protein and amino acids

Help with lowering cholesterol and improving heart health

8. Grass-fed Beef

High in Conjugated Linoleic Acid which helps prevent cancer and is associated with lower body fat

When consumed in moderation, grass-fed beef can reduce the risk of heart disease.

9. Full Fat Dairy

Full-fat y

ogurt is loaded with probiotics which aid in digestion and can help prevent disease

Cheese is a great source of calcium and protein when consumed in moderation

10. Dark Chocolate

High in fat and antioxidants

Can lower blood pressure and bad cholesterol

(Choose dark chocolate with 70% or higher cocoa content)