Good Fats, Better Health: The Oils and Fats Your Body Truly Needs

Alright, let’s dive into oils! They generally fall into three main categories: seed oils, fruit oils, and tropical oils. We’ve already talked about why seed oils are a no-go, so now let’s turn our attention to the good stuff—fruit and tropical oils. These are the healthier, nutrient-packed alternatives we can feel great about adding to our diets.

Fruit oils are extracted from the fleshy part of fruits, so they’re more nutrient-dense and flavorful than a lot of other oils. Here are a few you should definitely know about:

- **Olive Oil**: This one’s a rockstar. Olive oil is loaded with monounsaturated fats and antioxidants like polyphenols. It’s a staple in Mediterranean cooking for a reason—use it in everything from cooking to salad dressings.

- **Avocado Oil**: This oil comes from the pulp of avocados and is packed with heart-healthy monounsaturated fats. Plus, it has a high smoke point, so you can use it for pretty much any type of cooking.

- **Coconut Oil**: Technically a tropical oil, but it deserves a shout-out here. Coconut oil is super versatile—you can use it for cooking, baking, or even in your skincare routine. It’s full of antioxidants and vitamin E.

Health-wise, fruit oils tend to be lower in omega-6 fats (the kind that can promote inflammation when eaten in excess) and higher in the good fats your body loves. Olive oil, especially extra virgin, is a superstar for heart health—it’s been proven to help keep your cardiovascular system in check.

Now, let’s talk **tropical oils**—these come from plants grown in tropical climates and are great for both culinary and cosmetic uses.

- **Coconut Oil**: Yep, it’s here too because it’s just that versatile. Whether you’re frying up veggies or moisturizing your skin, coconut oil has you covered.

- **Palm Oil**: Derived from the fruit of the oil palm tree, palm oil is widely used in cooking and processed foods. It’s best if avoided.

Making smart choices when it comes to oils—based on how they’re processed and their health benefits—is key to keeping your body in tip-top shape.

Now, let’s shift gears to the **GOOD FATS**—the ones humans have been using for thousands of years. These traditional fats are mostly saturated animal fats, and believe it or not, they’re super important for proper growth, hormone production, cell function, and even the health of your heart, lungs, and kidneys. Plus, they’re rich in vitamins A, D, and K2. Here’s a rundown of some traditional fats you’ll want to keep stocked:

- **Butter and Ghee**: Perfect for cooking, spreading, or adding richness to any dish.

- **Cream and Whole Milk**: Full of essential nutrients.

- **Egg Yolks**: These little powerhouses are packed with vitamins.

- **Lard (Pig Fat) and Bacon Grease**: Amazing for cooking and adding flavor.

- **Tallow (Beef Fat)**: A great option for frying.

- **Duck Fat and Goose Fat**: Good sources of vitamin K2.

- **Coconut Oil**: Again, versatile for both cooking and skincare.

- **Olive Oil**: Ideal for salad dressings and light cooking.

- **Sesame Oil (Cold Pressed)**: Use sparingly for flavor.

- **Cod Liver Oil**: A little goes a long way—this oil is packed with vitamins A and D.

By focusing on these nutrient-dense, traditional fats, you’ll be supporting your body’s health from the inside out. Let’s keep it simple: stick to the oils and fats that nourish and support your body the way nature intended!