High-Quality Fats

High-Quality Fats:  Nuts/Seeds Foods High in MUFAs:  Grass-Fed Beef o Almonds Olive oil  Chia Seeds o Cashews  Hazelnut oil  Poultry: Organic o Almond Butter (unrefined)  Wild Game o Macadamia Nuts  Safflower oil  Eggs o Pine Nuts (unrefined)  Olives o Brazil Nuts  Macadamia oil  Avocados o Pecans  Almond oil o  Algae/Seaweed Hazelnuts/Filberts  Tea seed oil o Sunflower Seeds  Halibut  Pecan oil o Pumpkin Seeds  Shrimp  Hazelnut oil

 Snapper (refined) Fats Better for Cooking:

 Coconut oil Healthiest Fats: Foods high in Omega 3s:  Grass-Fed Butter  Olive oil (virgin)  Hemp oil  Macadamia oil  Hemp oil  Flax oil/seeds/meal  Almond oil (unrefined)  Walnuts/Walnut oil  Pecan oil  Coconut oil  Algae  (unrefined) Hazelnut oil  Chia Seeds   Almond oil Avocado oil  Salmon (unrefined/raw)  Macadamia oil  Scallops  Tea Seed oil  Tea Seed oil  Soybeans  Rice oil/Rice Bran  Pecan oil  Halibut oil  Hazelnut oil (Baked/Broiled)

(unrefined)  Snapper (Baked) Fats Best for  Avocado oil  Tofu (raw) (unrefined) dressings/Sensitive to  Winter Squash  Flax oil (unrefined) high temperatures  Tuna, yellowfin  Olives (green or  Safflower  Cod (baked) black) (unrefined)  Kidney beans  Avocados  Flax (unrefined)  Hazelnut Other fats: (unrefined)  Butter (grain fed)  Olive  Sesame  Hemp (unrefined)  Grapeseed

Commonly Genetically  Safflower (refined)  Canola (Rapeseed) Modified Fats:  Butter (Grass fed) (Conventional) oil  Corn oil  Ghee  Cottonseed oil  Margarine  Palm and Palm  Mayonnaise Kernel oil  Shortening  Soybean oil  Hydrogenated oils

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