Great Fats, OK Fats and Bad Fats

Facebook Brand Builder Starter Kit (1).png

You can take this info. and put it to use right away, to either overhaul your diet or just give it some tuning. Simply aim to reduce how often you consume some of the unhealthier fats listed and try stick to the OK and ideally Great fats listed below.


You can take this info. and put it to use right away, to either overhaul your diet or just give it some tuning. Simply aim to reduce how often you consume some of the unhealthier fats listed and try stick to the middle range and ideally best fats listed below.

good fats


Olives - The compounds in olives can actually be viewed destroying cancer cells under microscope.

Avocados - Just an amazing fruit and fat source. Goes with just about any meal and good in your morning smoothie too!

Raw Nuts (peanuts are not a nut, they’re a legume) - walnuts, almonds, macadamias, brazil, cashews. Just be careful not to overdo nuts, super easy to get carried away and overeat them. A handful as a snack a day is fine.

Raw seeds - flax, chia, hemp, sesame, pumpkin, sunflower. Pumpkin seeds are one of my favourites. Great to sprinkle in with your veggies and also goes down a treat blended up in a smoothie. Flax and chia also excellent for smoothies.

Plant based fats (uncooked) - You’ll notice that all these are plant based fats. They’re just better. Full stop. I mention uncooked because due to their chemical structure, some forms of fat break down and are damaged from heat, nullifying the positives we are looking to get from the fat. As most people don’t want to be thinking about whether a fat is poly or mono saturated or unsaturated and therefore whether heat damages it, just try to stick to uncooked. I’ll give some recommendations below for cooking oils.

plant based fats

Good - OK


Fish - sardines, mackerel, trout, salmon, anchovies, NOT TUNA (due to mercury levels, click HERE for a chart on different fish and mercury levels). I’ve been downing my sardines lately after thinking my whole life (without ever trying) that they were disgusting. I can get a serving for a little over a $1 and it gives me my omega-3 intake for the day, delicious.

Animal (non-red) - Pasture raised chicken, turkey. We have to remember that what the animal eats goes into the make up of that animal. We then eat that animal, so what that animal ate goes into the make up of us. Grain fed animals have a diet very high in inflammatory omega-6. Therefore, if we eat grain fed animals, we inherit that omega-6 and the inflammation with it (inflammation is behind the majority of chronic diseases). Any animal products that have been raised on a pasture with access to grass and their natural diet are going to be much better for us.

Grass fed butter

Plant oil (uncooked)

coconut cream

Coconut cream - I use coconut cream in my smoothies sometimes as my fat source. Add some tropical fruits in with coconut cream and you got yourself something akin to a Pina Colada! Can usually find it in a can in the Asian food section of your supermarket.


Excessive red meat - increases IGF-1, which basically means more growth which is why it works so well for building muscle, but can also aid in the growth of cancer cells and tumors over time. Check out this link for a podcast on The Mounting Evidence Against Meat.

Processed meat- bacon (sorry!), ham, salami, sausages, corned beef, jerky, canned meat

processed meat

Fried fat- think anything deep fried.

Oxidised oils - oils can become oxidised (increases free radical damage in the body) in the manufacturing process where high temperatures can be used (why we should look for cold pressed), by heating them while cooking, by leaving the lid off exposing it to oxygen for too long, and by light (keep your oil somewhere where light from a window can’t get to it and always look for a dark bottle).

Cooking Oils, Omega-3s & Red Meat Exceptions

  • Coconut oil is a saturated fat and is one of your better if you want to cook with oil. Saturated fats are quite sturdy and resistant to heat and will not break down as easily as other forms of fat. Olive oil - and especially flax-seed oil - is not good for cooking. Flax-seed oil as a polyunsaturated fat and is easily damaged by heat, and olive oil as a monounsaturated fat is not far behind. Everyone talk about how great olive oil is - and it is - but you can lose a lot of the benefits by exposing it to high heat. Generally oils are best used as dressings. I only use my olive oil as a dressing on some of meals now. I’ll add 1-2 Tbsp and drizzle it over my veggies, making sure to put the cap back on quickly of course

fish oil.jpg
  • To get the necessary omega 3-6 ratio for managed inflammation and a healthy functioning body, you would need to be having sardines/salmon/trout/mackerel/anchovies at least 4x a week. Most are just not going to be able to reach this target, and this is why fish oil supplementation is so great and often necessary.

  • Red meat - although in the unhealthy list - does have its uses. People with low blood pressure, low iron levels and emaciated people with digestive absorption issues who struggle to put on or even maintain weight, can benefit from some extra red meat. However, in moderation is still preferred.

If you made it this far, thanks for reading! I truly appreciate it and hope this information can be of service to you or anyone you know. If you know of a friend, family member or colleague who would find this information useful, please share it along so we can get the information out there. Many thanks.