Healthy Fats and Dangerous Fats

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All fat is NOT created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.

Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?

So let me give you a definitive list of the fats to use, and the fats to ditch.

Health-boosting fats

Health-boosting fats are from:

  • Nuts and seeds (hemp, flax, and chia)
  • Fish
  • Seafood
  • Pasture-raised/grass-fed animals/eggs
  • Olives/olive oil
  • Avocados/avocado oil
  • Coconuts/coconut oil

I love “virgin” oils, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

According to the World Health Organization’s Codex Alimentarius:

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

For example, Extra virgin olive oil must:

  • Be cold pressed
  • Not contain any refined olive oil
  • Possess superior quality based on chemical composition and sensory characteristics.

Don’t you think these standards ensure higher quality? I sure do!

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Win-win!

Health-busting fats

Health-busting fats are from:

  • Seed and vegetable oils like safflower, soybean, canola, and corn oils
  • Hydrogenated and partially hydrogenated oils.

Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose! Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them like salad dressings, cookies, chips, or pretty much anything that comes in a package.

How to get more health building fats!

First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by North Americans, so it’s pretty popular in the “non-health food” department.

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

Third, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe below. It’s way better for you than the unrefrigerated stuff you find at your grocery store. All you need is a food processor and a few simple ingredients.

Now tell me: What’s your favorite fat and why? Let me know in the comments below.

Healthy Homemade Mayo

Ditch the grocery store mayo that’s made with unhealthy, inflammatory oils! It’s so easy to make your own mayo using olive or avocado oil. 
Course Condiment
Keyword condiment, mayonnaise, salad dressing
Prep Time 5 minutes
Servings 1 cups
Author Jennifer Taverner


  • 1 1/4 cup light tasting olive oil OR avocado oil extra virgin
  • 1 egg, large or extra large room temperature
  • 2 tbsp lemon juice or apple cider vinegar
  • 1/2 tsp salt
  • 1 tsp dijon mustard


  • Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds).
    With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken.
    Now you can do a slow drizzle. Stop pouring, every once in awhile checking that the oil gets fully incorporated.
    Store leftovers in a covered container in the fridge for up to 1-2 weeks.
    Serve & enjoy!
    Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.

Hi there! Thanks for taking the time to read this blog. I’m Jen, a Holistic Nutritionist and owner of High Note Health!

I help my clients navigate the sometimes confusing world of nutrition, and together we come up with a plan to help them reach their health goals and live an energized, vibrant life!

If you’d like to know more about working with me, book a call! I offer a free 20 minute call to potential clients to discuss their main concerns and goals, and discover if we’re a good fit to work together. You can book your call here! I look forward to chatting with you.

4 thoughts on “Healthy Fats and Dangerous Fats”

  1. Great information, thanks!
    Any recommendations for high heat cooking? I would always gravitate to canola because it had a higher smoke point, but I’d like to move away from it (especially now!).

    1. For higher heat you want stable, saturated fats – coconut oil, butter/ghee, any animal based fat. But avocado oil is also good, and olive oil for med-high (like a light sauté).

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