Healthy Fats

Healthy Fat Guidelines

Sources of healthy fats include:

Olives and Olive oil ( Don’t use to cook ) Coconuts and coconut oil Butter made from raw grass-fed organic milk
Raw nuts, such as, almonds or pecans, walnuts (highest in Omega 3)

Hemp hearts, ground flax seeds and chia seeds.

Organic pastured egg yolks Avocados
Grass fed meats (limit red meat) Palm oil Unheated organic nut oils

Another healthful fat you want to be mindful of is animal-based omega-3. Deficiency in this essential fat can cause or contribute to very serious health problems, both mental and physical, and may be a significant underlying factor of up to 96,000 premature deaths each year.

Supplement with Fish oil. Usana has a fish oil (Biomega) that is processed in such a way as not to have any traces of mercury or other contaminants.

Very important for the myelin sheath that surrounds our nerves. Important for the brain as it is 60% fat. Great to keep skin and hair healthy. If your skin gets dry in the winter, that is a sign you need to add more healthy fats to your diet.


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Linda Murphy

Linda Murphy

Linda is a Registered Holistic Nutritionist. She teaches her clients easy ways to incorporate an anti-inflammatory diet in a busy lifestyle. She is an avid cook and loves to teach her clients easy and healthy ways to prepare everyday meals.
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