Healthy fats

(Versión en español: pinchar aquí)


Where can I find healthy fats?

There are different types of fats:

  1. Saturated, solid at room temperature, mostly animal foods (+coconut)
  2. 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

My conclusions:

  • 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:

700px-A2_fatFurther reading:



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