Fats & Oils

First and foremost, let me start by saying that fat is NOT bad for you…

BAD fat is bad for you.

I eat a diet very high in fat, but I eat the healthy, natural kind that feeds my body the nutrients it needs for optimal function. Let's start with the oils & fats you need to eliminate...eliminate all trans fat, highly processed fat, hydrogenated oils, & pro-inflammatory fats from your diet ASAP! They wreak havoc on your body, causing your cells to miscommunicate on all levels. These fats/oils are very sensitive to light, air, and heat exposure, which turns them rancid and causes many modern diseases. They are especially harmful when heated!

Here is a list of pro-inflammatory oils that should be avoided at all costs:

  • soy bean oil
  • safflower oil
  • canola oil
  • sunflower oil
  • vegetable oil
  • peanut oil
  • rapeseed oil
  • grape seed oil
  • palm kernel oil
  • rice bran oil
  • shortenings, margarines, spreads
  • corn oil
  • cotton oil

Now that you are aware of these harmful oils, you will start to notice that they are in EVERYTHING! It's kind of scary. Take a look in your pantry and read the ingredients of the foods you eat will explain why so many Americans are sick!

Naturally saturated fats like the 4 listed below are NOT sensitive to heat, air, and light exposure, which means that you can cook with them and they won’t turn rancid. As a matter of fact, they are nutrient dense and essential for all cells in your body to function.

Here is a list of the ONLY saturated fats and oils that are safe to cook with:

  • Lard reserved from pasture-raised, humanely-raised, grass-fed animals.
  • Grass-fed butter (Kerrygold) or raw butter (Organic Pastures – order online) or grass-fed GHEE
  • Extra Virgin Coconut Oil
  • Palm FRUIT Oil (not to be confused with Palm kernel oil) – it is a bright orange/pink color but great for cooking because of neutral flavor. It is solid at room temperature just like coconut oil.

Here is list of organic, cold-pressed oils that are nutrient dense and safe to drizzle on raw (like salad dressing) but should NOT be heated because they are not saturated:

  • Extra virgin olive oil (EVOO)
  • Macadamia nut oil
  •  Avocado oil
  • Walnut oil
  • Sesame Oil Flax oil
Healthy Fats Lizen_copy1


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