Good Fats

Avocado, Almonds, Walnuts, Salmon

cwolfman13 wrote: »

avocados, olive oil, avocado oil, almonds and other nuts, nut butters, etc.

Most saturated fats are from animals and animal products...so if you're eating a lot of fattier cuts of meat, dairy, etc...that would account for high saturated fat. Note that saturated fat can't be entirely eliminated, nor should it be...I think pretty much any source of fat has an element of saturated fat that comes with it.

Yes, what cwolfman13 said.

Animal meat and animal products contain high amounts of saturated fat. So reduce your consumption of these items.

Here is a list of foods high in polyunsaturated or monounsaturated fats (the good fats):

Avocados
nuts and seeds
Atlantic mackerel
herring
sardines
bluefish
salmon (pink, chinook, coho and red or sockeye)
rainbow trout
lake whitefish
sablefish
American eel
European anchovy
Pacific oysters
New Zealand green mussels
Squid
striped mullet
tuna (albacore and bluefin)
ground flaxseed
oils (flaxseed, canola, soybean, olive)

More info on "good fats":

University of Illinois

Harvard

Saturated fats are not the problem - sugars/carbs are. Coconut oil and Macadamia nuts are great sources of healthy fats!

People are going to argue with me but I say that as long as the animals were pasture raised and finished (meaning grass fed), saturated fats are good for you. They actually raise your HDL levels and change the ratio of LDL's favorably.
I'm also going against the grain by saying that polyunsaturated fats are BAD for you (flaxseed, canola, soybean, and grapeseed.) They all have very high omega 6 content and that causes inflammation in the body.
Avocado, nut oils and coconut oils are good choices.

Does anyone know if I'm using 1 Tbsp of coconut oil everyday & often go over my suggested grams of fat on MFP - is that going to detrimental to my weight loss in the long run. I get confused about good fats - can you use those more freely than the so called bad fats.

Ditto. Trans fats, using old oils or oils inappropriate for cooking is really the only things that should be avoided. Otherwise fats are good for you.

My diet is primarily fat. My favorite fats are coconut oil, coconut, beef, pork, fish, avocados, eggs, cheese, full fat dairy (cheese, sourcream, cream, butter), and nuts. I also like full fat salad dressings and good mayo.

BrandyGanus wrote: »

Squeaksfriend wrote: »

People are going to argue with me but I say that as long as the animals were pasture raised and finished (meaning grass fed), saturated fats are good for you. They actually raise your HDL levels and change the ratio of LDL's favorably.
I'm also going against the grain by saying that polyunsaturated fats are BAD for you (flaxseed, canola, soybean, and grapeseed.) They all have very high omega 6 content and that causes inflammation in the body.
Avocado, nut oils and coconut oils are good choices.

No fat is BAD for you. In excess, every type of lipid will have deleterious effects on the body, saturated or unsaturated. So, yes, excessive polyunsaturated fats CAN cause inflammation in the body. But like most things, a balanced variety is important.

The problem is that it's very easy to get a lot of polyunsaturated fat, and a lot of omega-6 fatty acids, and very hard to get enough omega-3 to balance it. It's easier to cut back on omega-6 and substitute other fats that don't have those pro-inflammatory effects, such as monounsaturated fat rich olive oil, and even saturated fats.

lithezebra wrote: »

I avoid polyunsaturated fats, and try to get as much monounsaturated fat as possible. I don't worry much about saturated fat in dairy or meat, however when I'm choosing a cooking oil, I use olive or high oleic sunflower oil for the monounsaturated fat.

I too use high oleic sunflower oil for cooking and high quality olive oil in raw application. I haven't turned back since using the sunflower oil... love it.