So which fats should you eat?

Firstly, always choose organic if you can and it should come in a glass bottle. Store all non-saturated fats in the fridge to maintain the quality and to stop it from putrefying / rotting.

The Good Fats – Omega 3, use them raw as much as you want:

  • Flax
  • Hemp
  • Fish
  • Borage
  • Black currant

Saturated Good Fats – use to cook and fry (medium heat maximum):

  • Coconut oil
  • Butter
  • Ghee

The Neutral Fats – Omega 9, use it raw:

  • Olive oil
cut open and whole avocados on wood

The Bad Fats – Omega 6, limit your intake to a few servings a day:

  • Avocado
  • Sunflower
  • Canola (Non-GMO)
  • Corn (Non-GMO)

The Ugly Fats – just plain avoid as much as you can:

  • Saturated: palm, lard (animal fat)
  • Trans fats: produced by hydrogenation, high heat, and deep-frying any fat
  • GMO fats: corn, canola, palm
  • Deep-fried fats: any fat used to fry on high heat or any deep-fried fat is toxic

If you have further questions about how to eat healthy, feel free to ask me.


Dr. David Manning, ND

Naturopathic Doctor

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About the Author

Dr. Manning integrates the mind-body-spirit connection into his philosophy of health to create an overall positive approach for his Naturopathic Care and Counselling practice. His unique program is based on his analysis of the best way to treat that client’s unique problems. He develops this analysis during his initial consultation, during which he understands and assesses the individual client’s condition.

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