good fats slices of almond butter and toast

Fats have made a comeback from their bad rap in the 90’s, but many of us are still catching up and trying to get our health facts straight. Our March guest editor, Dr. Mark Hyman is on a mission to help people discover a whole world of healthy foods they may have previously shunned. We’re talking coconut oil, grass-fed butter–the whole nine yards! The right fats actually help to speed up our metabolisms, find focus, balance our hormones and create that inner glow. The key is in sourcing the good stuff. Grab Dr. Hyman’s cheat sheet below to know which fats to eat and which to toss…

My new book, Eat Fat, Get Thin, provides people with the real facts on fat. I go through the research on fat and the science behind what fat does to our body. For decades now, we’ve declared a war on fat and introduced some of the most toxic crap into our diet – including low fat yogurts, milks, cookies, cakes and a lot of processed carbs and sugar! But fat is not evil! In fact, the right fats can speed up your metabolism, make your brain work better and faster, balance your hormones and they can even help your skin glow.

The important thing to know is which fats are good and which are bad. So I’ve put together a little fat cheat sheet that you can reference in times of need.

These are based on my recommendations to eat fats rich in omega 3s and fats that lower inflammation and increase fat burning, and avoid foods with inflammatory fats like vegetable oils and foods high in heavy metals, pesticides and hormones (dairy).

Good Fats vs. Bad Fats

Animal Fats

GOOD Grass-fed, organic, sustainably raised lamb, beef, bison, venison; organic chicken, duck and turkey; omega 3 pasture-raised eggs, organic, free-range, pasture-raised lard.

BAD Feedlot animal meats; non-organic poultry.

Fish & Seafood

GOOD | Wild fatty fish: sardines, mackerel, herring, black cod, and wild salmon. Shellfish, including clams, oysters, mussels, shrimp, scallops, and crab; calamari or octopus.

BAD | Lobster, tuna, catfish, king mackerel, Chilean sea bass, swordfish.

Dairy & Dairy Substitutes

GOOD | Grass-fed organic dairy, especially butter, ghee, unsweetened nut and seed milks (almond, cashew, hemp, hazelnut).

BAD  | Processed, non-organic dairy.

Nuts & Seeds

GOOD | Almonds, macadamia, walnuts, pecans, and Brazil nuts. Hemp, chia, pumpkin, sesame, flax. Nuts and seed butters (without added sugars or bad oils).

BAD  | Peanuts.


GOOD | Coconut butter; organic, virgin, cold-pressed, unrefined coconut oil; organic, extra-virgin cold-pressed olive oil; MCT oil; organic flax seed oil; organic, expeller-pressed refined avocado oil; walnut, pumpkin seed, pistachio and hemp oils.

BAD | Safflower, soybean, sunflower, corn, and cottonseed oils; hydrogenated or partially hydrogenated oils; margarine and shortening.

Whole Food Fats

GOOD| Avocado, olives, cacao butter, dark chocolate.

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