High or low fat, fake or no fat?


-Which fats are good and which are not?

Saturated Fats

Monunsaturated Fats

Polyunsaturated Fats

EFAs- Fats of Life

Omega-3 /Omega-6 Imbalance

Cholesterol - Our Hero!

Dietary fat/cholesterol has little effect on blood cholesterol levels

Damaged /Altered (Toxic)Fats

Food Fats and Oils

Food Fats and Oils - Overview

Animal Fat


Coconut and Palm Oil

Olive Oil- And other monunsaturated oils

Selecting / Storing Seed Oils

Fat Metabolism

Fat Metabolism in the body



General Guidelines for eating Fats

Why eat fats?

Eating fats as part of a meal slows down absorption - staving off hunger for an extended time.

All fats are carriers for fat-soluble vitamins A, D, E and K - which themselves are catalysts for the body's processing of the water-soluble vitamins.

Fats are necessary for the conversion of carotene to vitamin A, for mineral absorption, and other biological processes

Healthy fat consumption

Eliminate toxic fats (E.g. trans fats) by eliminating processed foods, typical grocery store polyunsaturated oils and deep fried foods–this has the added benefit of concurrently removing many “empty”carbs (including sugar) from your diet.

Use organic butter (best produced from raw milk from cows that grazed) instead of margarine and vegetable oil spreads - which contain toxic fats. (Don't believe the “No trans fat” labels . . . a certain amount per portion size are legally allowed without mention on the label, and according to Udo Erasmus, Phd, renowned worldwide expert on dietary fats, and author of “Fats that heal, fats that kill”, even those small amounts are detrimental to health.

Use expeller-pressed coconut oil, butter, or palm oil for frying/cooking – much less likely to produce toxic fats by heating them than mono-unsaturated or polyunsaturated cooking oils.

Best frying fats

Use extra-virgin olive oil only for COLD recipes – E.g. dressings

Ensure good daily source of omega-3 fats – E.g. Krill oil, flaxseed or fresh flax oil.

Overview of Fat Types


Animal Fat

Cut the outer fat off meat - Marbling fat is fine

Animal Fat




Use only expeller-pressed, unrefined oils (usually found in health-food stores)

–   Do not use typical grocery store vegetable oils - processed with high heat, they contain harmful trans fats.


–   Light, heat and Air will damage fatty acids in seed, bean and nut oils


–    Prefer raw, organic butter from pastured cows

–    Non-organic butter has highest concentration of pesticides of any food

–    Butter is best source of fat soluble vitamins A, D, E, K

–    Butter contains antimicrobial short/med. chain-length fatty acids

–    Add butter liberally to vegetables - fat-soluble vitamins are catalysts for assimilation of water-soluble vitamins.

–    “Price Factor”- All butter from cows that ate fast-growing green grass contains Dr. Price's “Activator X”(Vitamin K2), a potent catalyst for mineral absorption.

See more details, including which are the best brands to buy::


Margarine / Shortenings

Contain altered, toxic fatty acids – which cause cellular dysfunction

Damaged /Altered Toxic Fats

Salad Dressings

Make vinaigrette dressing with Extra virgin olive oil and Balsamic or Raw apple cider vinegar

Olive Oil (and other monunsaturated oils)

Essential Fats

Since our body is unable to make Omega-3 and Omega-6 essential fatty acids (so called because they are indeed essential for health), we must therefore ensure their presence in our diet.

For information on these crucially important, essential fatty acids:


Best Frying/Baking Fats

Contain a high percentage of saturated fat –   not easily damaged by high temperatures.

Best fats/oils for frying / baking:

–   Expeller pressed coconut oil (92% saturated) has no coconut taste; a very stable oil for frying temperatures. Coconut oil has a medium smoke point of 350°deg. F, which is under the usual sautéing temperature. If you see smoke, pull the pan off the burner and let it cool down a bit, because at that temp. the oil will begin to oxidize (go rancid);

–   Almond oil - is good for baking at temps around 400°F

–   Butter (66% saturated) - Keep the frying temperature as low as possible; quite stable under heat; great flavor addition to food.

–   Palm Oil (50% saturated) and Palm kernel oil –are stable frying oils, but not easily obtained in the Western world; has a strong flavor.

Coconut and Palm Oil

Do NOT use olive oil or polyunsaturated fats (e.g. corn, canola, sunflower, soybean oil)  for frying - because they are too easily oxidized by heat

Prefer steaming, poaching, boiling, pressure-cooking or stir-frying

Attend to Diet, Lifestyle and Emotional State

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