Good Fat vs. Bad Fat

good-fat-vs-bad-fatOur bodies need fat to survive. However, not all fat was created equally. Too much saturated fat increases cholesterol in our bodies, increasing the risk of heart disease and stroke.


Food with a higher proportion of saturated fat include fatty meat, full-fat dairy products and processed food. Try cutting down on these and choose healthier unsaturated fat options instead.

Good Animal Fat

Grass-fed, organic, sustainably-raised lamb, beef, venison, pork, chicken and duck, omega-3 eggs

Bad Animal Fat

Feedlot animal meats, non-organic poultry

Good Fish & Seafood

Wild fatty fish: sardine, mackerel, herring, salmon; clams, oysters, mussels, prawns, scallops, crab, squid, octopus

Bad Fish & Seafood

Lobster, tuna, catfish, Chilean seabass, swordfish

Good Dairy

Grass-fed butter, ghee, unsweetened nut and seed milks (almond, cashew, hazelnut)

Bad Dairy

Milk, yoghurt, cheese cream, regular butter, soy milk

Good Nuts, Seeds & Oils

Almonds, macadamia, walnuts, Brazil nuts, chia, pumpkin, sesame, flax, nut and seed butters, avocado, olives, dark chocolate, coconut oil and extra virgin olive oils (organic, cold-pressed, unrefined)

Bad Nuts, Seeds & Oils

Peanut, safflower, soybean, sunflower corn and cottonseed oils; hydrogenated/partially hydrogenated oils, margarine, shortening

There is bad as well as good cholesterol

LDL (bad cholesterol) can build up in blood vessels causing them to narrow and may lead to clots, heart attacks and strokes. HDL (good cholesterol) retrieves LDL in our body and carries it to our liver to be turned into waste.