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Healthy Fats You Need in Your Kitchen

By Sara Butler

Have you heard? Healthy fats are where it's at! Yes, despite fat getting a rather bad reputation over the years, there are fats that are healthy for you and needed by your body to perform at its very best. In fact, healthy fats are needed by your body to help the digestive system function, produce hormones, keep you feeling fuller for longer, and support brain health. Here are some healthy fats you should stock up on in your kitchen!

Quality Cooking Oils

Not all cooking oils are created equal. Many oils are overprocessed and unhealthy, actually contributing to the problem of chronic inflammation that can have a huge impact on your health. You need to stock your kitchen with natural oils that are good for you, taking care to avoid soy, corn, and canola oils that contain trans fats.

The oils you want to eat include:

  • Unrefined virgin coconut oil
  • Raw hemp seed oil
  • Extra virgin olive oil
  • Raw flaxseed oil

Flax and hemp seed oils work best for salads and smoothies, while coconut oil is ideal for cooking, as is extra virgin olive oil.


Avocados are the little green fruit that could! They are full of healthy fats and also taste great on just about anything. Even if you're not a millennial, there's still no shame in enjoying some avocado toast. You can even plop some in your morning smoothing or enjoy them with your eggs.

Quality Animal Protein

There are some quality sources of animal protein out there that are loaded with healthy fats, such as:

  • Wild salmon
  • Wild game
  • Organic chicken
  • Grass-fed beef
  • Pasture-raised eggs

These will give your body a big dose of healthy fats!

Seeds and Nuts

Seeds and nuts are an all-around great snack, helping you to stay satisfied and easy to take with you wherever you go. You should choose nuts that are unsalted and raw, without any preservatives or oils added. If you like trail mix, consider creating your own at home to help keep it healthy. Just go crazy in the bulk food aisle at your local health food store.

Whole Fat Dairy

Dairy isn't for everyone, but if it's a part of your diet, then you should make sure to add some grass-fed butter, plain Greek yogurt, and maybe even a little ghee to your kitchen pantry.

You don't have to avoid fats to be healthy, you simply need to know what kind of fat is the best!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Shiloh, Ill.

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