Practical tips for eating healthy fats

If you haven’t read my previous blog entry called “The Truth About Fats”, I suggest you read it. This will make a lot more sense if you do.

• Avoid using margarine
• Do not cook with unstable and polyunsaturated oils. They include:
o Corn oil
o Sunflower oil
o Safflower oil
o Soybean oil
o Cottonseed oil
o Canola oil
o Blended vegetable oil
• Do not use the oils listed above, unless they are cold-pressed, you don’t heat them, and only use them in very small amounts.
• Always read the ingredients list on packaged foods. Do not eat it if it has one or more of the following:
o Any of the oils listed above
o Vegetable oil
o Vegetable fat
o Margarine
o Shortening
o Hydrogenated oil/fat
• You can use stable fats unheated in salad dressings or sauces, or for your general cooking needs. They include:
o Butter
o Olive Oil
o Sesame Oil
o Peanut Oil
o Macadamia Nut Oil (click ad below if you want to get some of this!)
o Other Monounsaturated oils
• You can use very stable fats unheated, or for your general cooking needs, or for very high temperature cooking (e.g. deep frying). They include:
o Ghee (clarified butter fat)
o Lard
o Tallow
o Duck, goose or chicken fat
o Other animal fats
o Coconut oil
o Palm oil
• Feel free to use butter regularly (I’ll write more about butter later!)
• Use animal fats, butter and coconut oil more than other oils.
• Do not be afraid of eating fatty meats or fatty foods. They are good for you.
• It is fine to eat fat in its natural form in any foods.
• As much as possible, use cold-pressed or expeller-pressed oils, and extra virgin olive oil.