Okay, your brain is not exactly all fat, but did you know that your brain is 60% fat and that every cell in your body needs fat, including the membrane (the fatty layer that surrounds each cell)? Currently, only two fatty acids (if you don't know what this means just know it is fat that comes from fatty fishes, egg yolks, and more) are essential for humans. These two fatty acids include alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). Under certain diseases or developmental conditions, other fats may be essential, hence the name 'conditional essential fatty acids'. For more information about daily essential fatty acids requirements, click here.
Below, I have a quick list of different fats, both saturated and unsaturated, highly recommended and least recommended by Weston A. Price Foundation.
Best Fats
In other words, try to have these oils in your pantry as options for making meals.
Extra Virgin Olive Oil (EVOO)
Organic Pressed macadamia
Avocado Oil
Almond oil
High Oleic Sunflower
High Oleic Safflower Oil
Grass-fed Tallow and Suet from cows and sheep
Duckfat
Organic Coconut Oil
Unrefined Organic Palm Oil
Pastured Raised Poultry Fat
Pasture Raised Lard and Pork Fat
Food sources for higher omega 3:6 ratios
Alpha-linolenic acid and linoleic acid fall under the category of omega 3 and omega 6 fatty acids accordingly. Make sure you get these types of fats in you body on a daily or frequent basis. Or as Paul Jaminet writes, from The Perfect Health Diet, eat a pound of fatty fishes (think salmon or sardines) a week to achieve optimal omega 3:6 ratios.
Low sources of omega-6 meats
Pasture Raised Cow
Pasture Raised Lamb
Pasture Raised Egg yolks
High Sources of Omega-3 rich seafood
Wild Caught Salmon
Sardines
Shellfish
Roe
Fats For Vegans!
Denise Minger, from Rescue Good Health From Bad Science, recommends the following fats for vegans.
Macadamia nut oil
Coconut oil
Unrefined Organic Palm oil
Algae-based vegan DHA supplement
Chia seeds, hemp seeds, or flax seeds for ALA (make sure they are raw and unheated)
Oils to avoid!
This oils are associated with increasing inflammation in the body - meaning, when you are ready, you may want to get ride of the following fats from your pantry.
High omega-6 oils
Soybean oil
Canola
Rice ban
Corn oil
Cottonseed oil
Sunflower oil
Peanut oil
Margarines
Refined Oils that uses chemical (ex. Hexane is sometimes uses to refine coconut oil)
Grapeseed oil
Hydrogenated Fats
Trans-fatty acids
Vegetable Oils
References
Minger, D. FOR VEGANS. Retrieved on 4/30/17 from https://deniseminger.com/for-vegans/
The Perfect Health Diet. 2015. Retrieved on 4/28/17 from http://perfecthealthdiet.com/the-diet/
Gadeau, S. HEALTHY FATS VS. UNHEALTHY FATS: HOW TO TELL THE DIFFERENCE. Retrieved on 4/30/17 from https://stupideasypaleo.com/2014/03/06/healthy-fats-vs-unhealthy-fats/
Essential Fatty Acid Retrieved 8/15/17 from https://en.wikipedia.org/wiki/Essential_fatty_acid
MORELL, S. F. Know Your Fats Introduction. Retrieved 8/16/17 from https://www.westonaprice.org/health-topics/know-your-fats/know-your-fats-introduction/
Morell, S.F. Shopping Guide Categories. Retrieved 8/15/17 from https://www.westonaprice.org/health-topics/abcs-of-nutrition/shopping-guide-categories/