Fat in your diet. Is it good, bad, or both?

Not all fats are created equal. Heavily processed, hydrogenated "trans" fats that are common in processed packaged foods are bad and compromise the cardiovascular and immune system.  "Trans" fats also contribute to behavior problems, weight gain, skin breakouts, high blood pressure, and liver strain. While you definitely don't want "trans" fats in your diets, your body needs fat for insulation, vitamin and mineral absorption, and to protect your organs. So what kind of fat should you be eating? 

What you want to strive for are high-quality fats that can help your metabolism, keep hormone levels even, nourish your skin, and provide lubrication to keep your body functioning fluidly. 

So which fats keep you healthy? 

Healthy fats are found in healthy foods. Below is a list of fats to include in your diet as well as the ones you want to avoid. 

• Include fats from avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs. Additional sources are whole nuts and seeds, and butters like almond butter, sunflower butter or tahini.
  
• Avoid expeller-pressed, refined, and solvent extracted.
  
• Tip: Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. 
  

How to Use Health Fats when Cooking

• For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.
  
• When sautéing foods, try organic extra virgin olive oil. Or better yet, try water sautéing and then adding olive oil just before serving.
  
• Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
  

Click for a healthy avocado dip recipe

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