For thousands of years humans ate animal fats, fish, olives, nuts, and avocado. The body recognizes and knows how to use them. Modern processed oils are a recent novelty it hasn't learned to handle properly.
Good sources of fat
Butter and ghee
Traditional fats with a good ratio of fat and vitamins. Ghee handles higher temperatures than butter, making it great for cooking.
Fats from wild animals
Tallow and lard from well-fed animals have a more natural fat profile than industrial oils.
Fish and seafood
Wild salmon, sardines, cod liver oil – sources of omega-3 that help balance dietary omega-6.
Olive oil
The main fat of the Mediterranean diet. Good for cold dishes and brief heating. Look for extra virgin in a dark bottle.
Avocado oil
Has a high smoke point and a mild flavor. Good for salads and moderate heat cooking.
Coconut oil
A stable saturated fat that handles heat well. Useful for baking and cooking.
How to do it in everyday life
- Avoid canola or sunflower oil and replace them with healthy, non-toxic alternatives.
- Read the ingredients on baked goods, savoury snacks, fitness bars, and dressings – that's where these oils hide most.
- Eat fewer deep-fried foods from restaurants and fast food, where oils are repeatedly heated.
- Add healthy fats: butter, tallow, fish, eggs, nuts.