What makes a fat healthy vs unhealthy?

A basic rule of thumb I use is:

Healthy fats are naturally occurring(such as the fat in olives, nuts and seeds) and minimally processed(either they’re whole foods, or they’ve been simply pressed or ground)

Unhealthy Fats on the other hand don’t naturally occur in the foods they’re found in; and have to be created through an industrial process (How’d I do on the semi colon use Ryan?).


Here’s a cheat sheet for a few fats that I’d considered to be healthy fat superstars.

  • Oils such as:
    • olive oil
    • coconut oil
    • flax seed oil
    • hemp seed oil
    • omega-3 oils such as fish or algae (more on this later in the week)
  • Butter
  • Olives
  • Avocado or guacamole
  • Nuts such as almonds, Brazil, cashews, pecans, pistachios, walnuts, etc.
  • Nut butters such as almond, cashew, etc.
  • Peanuts and natural peanut butter
  • Seeds such as chia, ground flax, pumpkin, sunflower, hemp, etc.

Of course, other foods have some healthy fats (especially whole eggs, fish, dairy, and meats).

But these foods above are my favourites.

Strength: 15 minutes, Every Minute on the Minute of:
3 Deadlifts + 2 Hang Power Cleans (as heavy as possible)