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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:

Further reading:

• The Definitive Guide to Fats by Mark Sisson
• Another chart of fat content per food