Healthy Fats and Dangerous Fats

February 10, 2021

All fat is NOT created equal!


Fat is one of the three crucial macronutrients; along with protein and carbohydrates. Some fats are super-healthy; and, others are super-unhealthy.


Health-boosting fats support your brain, hormones, immune system, heart health, and moods. Unhealthy fats pretty much damage 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:



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:


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!


Unhealthy  Fats


Health-damaging fats are from:

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.

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 or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed, 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 the supermarket.


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


Recipe (healthy fat): Mayonnaise


Makes about 1 ½ cups


1 large or extra large egg

2 tsp lemon juice

½ tsp salt

1 tsp Dijon mustard

1 clove garlic

2 tsp olive or avocado oil




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 a while 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.