Last Updated on March 24, 2022 by Latrice
Choosing healthy fats to eat is essential. And there are so many fats that we’re told are essential to our health and wellbeing. It’s important to know which ones actually are.
Eating bad fats can lead to brittle nails, skin rapidly aging, and weight gain. Eating good fats can clear skin, reverse aging, and make weight loss a breeze.
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And then not all “good fats” are created equal. How the animal is treated and fed matters. (Fatworks is currently my favorite source of high-quality fats because they source from farmers that actually give a damn about animals and our environment.)
In this post, we’ll discuss the best healthy fats for your skin and body, some facts on what these fats do, fats to avoid, and why.
What’re the worst fats to eat?
Polyunsaturated fats, PUFAs for short, tend to contain the worst fats you can depend on for your health, beauty, and overall wellness due to how processed they typically are.
Unprocessed sources of polyunsaturated fats do include grass-fed fats. These are ok to eat.
Damaging PUFAs have been shown to, age skin quickly, cause insulin resistance, damage blood sugar regulation, damage metabolism, impair digestion, and stress the liver. (1, 2, 3)
They have also been linked to causing inflammation that leads to heart disease, stroke, and type 2 diabetes.
Avoid damaging PUFAs as much as possible by not purchasing them, eating out less often, and not buying foods that list them as ingredients.
PUFAs to avoid are:
- Canola oil
- Grapeseed oil
- Walnut oil
- Cottonseed oil
- Corn oil
- Soybean oil
- Sesame oil
- Peanut oil
- Flaxseed oil
- Generic vegetable oil
What are good fats to eat
Good fats include saturated fats such as butter, ghee, and tallow, monounsaturated fats such as olive oil, olives, lard, and avocado oil, and some polyunsaturated omega 3 and 6 fats such as eggs, walnuts, and grass-fed animals. (4)
Benefits of eating plenty of good fats
Making sure you include good fats in your diet is one of the easiest ways to:
- Keep your appetite in check
- Lose weight
- Improve hormonal health
- Get, and keep your skin, hair, and nails healthy
- Improve your metabolism
Good fats help you absorb fat-soluble vitamins needed for your cells and overall wellness, regulate inflammation that can lead to rapid aging, keep your cells healthy, and keep you satisfied for longer. (4)
Personally, eating enough good fats has helped me go from feeling super hungry to comfortably eating one to two times a day. I’ve also experienced fewer breakouts, a smoother forehead, regular periods, and a glow from within.
This glow has been so noticeable that I’ve even been asked if I was pregnant. lol
The best anti-aging, beauty, wellness, and weight management hack is to load up on healthy fats.
How do I add healthy fats to my diet?
Adding healthy fats to your diet is super simple. No need to complicate this thing here. 🙂
Cook with healthy fats whenever you need to cook with fat or oil. Scrambling eggs? Scramble them in butter or lard. Sauteeing kale? Sautee in duck or chicken fat. Baking a keto treat? Use butter or lard. Having steak? Top with butter.
I love scrambling my eggs in butter and frying my keto pancakes in lard. I don’t know what it is, but frying pancakes in lard remind me of those big ol’ diner pancakes you get when you go to a classic American diner type of restaurant.
I’m also loving raw egg yolks busted over brown, ground beef topped with cold butter that melts with the heat of the beef. That’s good eating there, let me tell ya!
Healthy fats to eat
When choosing a fat from the “healthy fats to eat” list, you want to also make sure you’re choosing fats from quality sources.
Fats from unhealthy, inhumanely treated, and improperly fed sources pass along the toxins and low nutrients caused by the improper diet and inhumane treatment. More nutrients come out of properly fed and raised animals. (5)
For me, Fatworks has been by far the easiest way to get quality fats of all kinds. They’ve got fats like lamb and bison tallow as well as chicken fat and goat milk ghee.
My favorite jar right now is duck fat. I don’t know what it is, but duck fat makes scrambled eggs taste better than they already do. It’s like magic or something.
Healthy fats to eat
- Leaf lard
- Beef tallow
- Lamb tallow
- Duck fat
- Schmaltz (chicken fat)
- Goat milk ghee
- Cow milk ghee
- Whole eggs
- Avocado oil mayo
- Raw dairy
The first step to incorporating healthy fats into your diet is to understand what fat types are best and worse for you. Some of the worst fats that should be avoided include trans-fats and PUFAs.
These unhealthy fats can increase inflammation in the body which leads to a higher risk for diseases, rapid aging, and a damaged metabolism.
Healthy fats on the other hand have been shown to improve hormonal health, reverse aging, and aid in weight loss.
The easiest way to get quality fats that keep your hair, skin, and nails healthy as well as your waist snatched is to get a jar of quality Fatworks.
Scoop out delicious, nutrient-dense dollops of fat as needed.
Need more pointers on what not to eat? Here is a list of 33 foods I avoided to lose 45 lbs.