Healthy fat is nothing to be afraid of! Not only do our bodies need it to function properly, but fat can also add flavor and life to an otherwise dull dish.

However, not all fats are equal. In this article, we’ll go over the different kinds of fat you should eat, and talk about why animal fat is healthier than you’ve been led to believe. Let’s get started!

Debunking the Sugar Industry’s Lies Once and For All

We already touched on why the sugar industry is to blame for our culture’s deep-seated fat-phobia. But you don’t know half of it! The full story is even more shocking. Back in the 60s, the sugar industry wanted to “refute” the idea that sugar caused coronary heart disease (CHD), so they paid scientists to do just that.

Beginning in 1965, the Sugar Research Fund (which is, apparently, a thing) funded a series of scientific studies to analyze the dietary origins of CHD. The studies ultimately concluded that high amounts of saturated fat in the American diet were to blame for CHD and that cutting fat, not sugar, was the key to a healthy heart. Shocking.

This industry-funded misinformation has continued to thrive in our culture, and we’ve paid for it with record-high rates of obesity and CHD. Turns out that eating fat doesn’t make you fat after all. In fact, high-fat, low-carb diets like keto and paleo are actually some of the best methods for weight loss!

Healthy Fat is Making a Comeback!

Now that newer, better science has come to light, we see the sugar industry’s lies for what they are. Not only has saturated fat’s role in causing CHD been exaggerated, but the benefits of animal-based fat have gone unsung for too long.

To keep you strong and lean, let’s go over the best healthy fat sources to include in your diet!

Best Sources of Saturated Fat

Coconut Oil

Forget the myth that the high amounts of saturated fat in coconut oil will cause heart problems. Coconuts have been a staple of food of South-Pacific islanders for generations, and they have very low rates of heart disease.

Coconut oil is also high in lauric acid, which can help your body kill harmful pathogens like bacteria and fungi. And coconut oil’s high levels of saturated fat can help raise your good cholesterol!

Butter

Like every other animal-based fat, butter has gotten a bad rep in recent years. But when eaten in moderation, it’s nothing to be afraid of!

Grass-fed butter is one of the best sources of natural saturated fat out there. It’s full of antioxidants and fat-soluble vitamins to keep your body healthy. And as a staple in low-carb cooking, it’s the perfect way to add flavor to your veggies!

Ghee

Ghee is like butter’s thicker, richer cousin. Probably because “Ghee” is just another word for clarified butter. It’s made by melting butter until the water and milk solids separate. The remaining oil is then strained and cooled, creating ghee.

Since ghee is basically a more concentrated butter, it also has a higher concentration of butter’s saturated fats and nutrients. You can even make it yourself by clarifying your favorite grass-fed butter!

Tallow

Tallow is animal fat, usually beef, that’s been rendered from an animal’s suet (the fat surrounding the organs) or bone marrow. I know that doesn’t exactly sound appetizing, but it’s delicious. I promise! It’s super good for you too.

Beef tallow is a natural anti-inflammatory, and it’s high in fat-soluble vitamins like A, D, E and K. Cooking your foods in tallow can help your body absorb nutrients better. And the high levels of Vitamin E can keep your skin and hair healthy.

Lard

I know, I know. The word “lard” can conjure some nasty mental images. But it’s time to put this animal fat prejudice to rest once and for all!

Like tallow, lard is made from rendered animal fat. Pork fat, to be exact. Also like tallow, pure lard contains no trans fats, and it’s low in omega-6 fatty acid, which we already have enough of in our diets.

Lard is amazing to cook with, too. If you do it right, it should be tasteless and flavorless, giving you plenty of nutrients with no unpleasant taste.

Best Sources of Monounsaturated Fat

Avocado Oil

Avocado oil, (use code TRAILTOHEALTH for 10% off) is one of the best sources of monounsaturated fat out there, and one of my favorites. It’s high in oleic acid, which promotes heart health, reduces inflammation, and lowers blood pressure.

I’m a big fan of using it for cooking! Avocado oil also has a smoke point of 482°F, making it perfect for frying and other high-heat cooking. Just make sure you buy the unrefined kind to maximize the health benefits.

Extra Virgin Olive Oil

Last but not least, extra virgin olive oil is one of the most famous healthy fats in the world! Like avocado oil, it’s heart-healthy and high in oleic acid, making it an excellent source of omega-6 fatty acid. Extra virgin olive oil is also an excellent source of antioxidants, and it’s a key ingredient in some of my favorite sauces and salad dressings.

But (I know—there’s always a “but”) you need to be careful when buying olive oil. The olive oil industry is rife with fraud. Just because an olive oil says “extra virgin” on the label, doesn’t mean that it’s authentic.

In the next article in the series, we’ll talk about extra virgin olive oil at-length, and show you how to avoid being scammed by the olive oil mafia!