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Where can I find healthy fats?
There are different types of fats:
- Saturated, solid at room temperature, mostly animal foods (+coconut)
- Unsaturated, liquid at room temperature
- Monounsaturated fat: avocado, nuts, olive, and peanut oils.
- Polyunsaturated fat:
- Omega-3 fatty acids: walnuts, flaxseed, salmon, anchovies, sardines, trout, etc.
- Omega-6 fatty acids are found mostly in liquid vegetable oils
- Saturated fat is not a problem(see). Eat animal fat (eggs, meat, fish, butter and cheese). Coconut oil is ok too.
- Monounsaturated fats are not a problem. Avocado, nuts and olive oil are ok.
- Eat foods with more Omega-3 than Omega-6 fatty acids (more blue than violet in the graph below or at least not too much violet): flaxseed and salmon.
- Avoid all vegetable oils and margarine (but olive oil). If you like mayonnaise, avoid commercial ones and make yours at home using olive oil.
- Don’t eat too lean meats, like chicken breasts. Look for meat pieces that include their natural fat.
- Add low-carb cream to your coffee instead of milk or sweeteners.
- Cheese has mostly monunsaturated (green) and saturated (red) fat:
- The Definitive Guide to Fats by Mark Sisson
- Another chart of fat content per food