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 HopeNaturalWellness.ca 403-382-8885 [email protected] .