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Confused about What Fats to Eat?


Are you confused about what fats you should be eating?

It has been a common thought for years that we need to reduce our saturated fat intake found in butter, red meats and lard because it contributes to cardiovascular disease. We were discouraged from eating butter and encouraged to consume vegetable oils like canola, safflower, corn, soy and sunflower. These oils are high in omega 6.

In 2014 researchers from Tufts conducted a meta-analysis and found that there is no connection between saturated fat intake and cardiovascular disease.

Furthermore it has been shown that omega 6 fuels your bodies inflammatory pathways and also competes with the ability of the anti-inflammatory omega 3 to bind to receptors, creating more inflammation.

Diets high in omega 6, and low in omega 3 are associated with inflammatory conditions such as arthritis, type 2 diabetes, cardiovascular disease, obesity and autoimmune disease.

Since all chronic disease is rooted in inflammation, we need to move away from these inflammatory oils.

Good Fats to Consume

Extra virgin, cold pressed olive and coconut oil

Grass fed butter

Grass fed meats

Nuts – walnuts, almonds, pecans

Avocados, avocado oil


Fish wild caught – especially mackerel, salmon, sardines, herring


Fats to Avoid

corn oil

safflower oil

sunflower oil

soy oil

canola oil


Where are Inflammatory Omega 6 Oils Found?

Watch for commercially prepared products, as they often use these vegetable oils as cheap ingredients. Things like crackers, chips, granola bars, frozen foods, condiments, kids snacks,

Also watch for commercially prepared dressings, as many of the oil and vinegar dressings will use canola oil instead of olive oil

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