Heal Yourself At Home


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:





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 - they are too easily oxidized by heat


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





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