The right fats and oils are essential for optimal health and your body needs them even if you need to lose weight.

Good quality sources of fat include: olive oil, hemp seed oil, coconut oil/butter, raw butter, ghee butter, organic grass-fed animal fats, flax seeds, avocados and walnuts.

The fats to avoid are called trans-fats, they can be found in processed foods, margarine, soups, fast food, processed frozen foods, commercial baked foods, crisps and crackers, breakfast cereals, cookies, sweets, dressings and dips.

Trans fats increase bad cholesterol and the risk of coronary heart disease.

Essential fatty acids are fats that our bodies cannot produce and need to be included in our diets because they are essential to good health. These fall into two groups omega-3 and omega-6.

Omega-6 essential fatty acids are commonly available in grain products and meats.

Omega-3 typically needs to be increased in people’s diets, as most don’t eat enough omega-3 essential fatty acids. Good sources are mentioned at the top of the page.

If you are worried or confused about saturated fats here are some facts.

Saturated fats make up at least 50% of cell membranes; they give cells stiffness and integrity. They are needed for calcium to be effectively incorporated into skeletal system. They enhance the immune system and protect the liver from alcohol and other toxins.
Saturated fats are needed for proper utilisation of essential fatty acids.

But it is important to note that saturated fats are only as good as the quality of the source they come from.

Saturated fats can be found in animal products, make sure you eat free range and organic grass-fed meats. Coconut is another excellent source of saturated fats. Coconuts are high in protein and coconut oil contains the right kind of fat that converts to energy speeding up the metabolism rather than being stored in the fat cells.