The healthy sources of dietary fat for humans are: animal, nut, and fruit. Get all 3.
Animal: animals store pollution in the fat, so if you can’t afford to eat organic all the time, target your organic dollars on animal fat (if cow, also grass-fed/pastured).
Nut: peanut is not a nut.
Fruit: olive/oil, coconut/oil, avocado/guacamole. Also, chocolate is a fruit (make sure 70% or more cocoa content).
Great breakdown Jeffrey! Omega 3’s, animal fat, and coconut oil is what you want and avoidance of vegetable oils as suggested above.
I’d venture to say organic butter (or ghee for those intolerant to dairy) is a great selection as well.
All the best!
Organic vs Grass Fed is an issue worth mentioning. A cow could be organic because it is being fed organic grains.
When it comes to Proteins (Beef, Salmon, etc.) Grass Fed is King in terms of Healthy Fats, although Grain Fed is far better tasting.
Grass Fed Beef in particular is high in Omega 3 and has no harmful horomones added, but as one would expect it is far more expensive.
Look on-line for reputable Farms that specialize in Grass Fed Beef.
Local Butchers are only now looking into this alternative which is the norm in other countries.
Farmed Salmon, just as with Cattle are fed grains to fatten them up and dye to get the pink color they normally get from eating their natural seawater fare. I should have said “Wild Salmon instead of Farmed Salmon”