In this episode, we dive into the topic of fats—why they’re essential, which ones to include in your diet, and which ones to avoid.

What You’ll Learn in This Episode:

• The role of healthy fats in hormone production, brain function, digestion, and overall health
• Why low-fat diet trends are outdated and what research actually says about fat consumption
• The best sources of healthy fats
• How smoke points affect cooking and which fats are best for different heat levels
• Healthier snack brands that avoid harmful seed oils

Healthy Fat Sources to Include:

• Fatty fish (salmon, sardines, mackerel)
• Nuts & seeds
• Olives & olive oil 
• Avocado & avocado oil
• Coconut & coconut oil
• Butter & ghee
• Egg yolks & beef

Fats to Avoid or Minimize:

• Canola oil, vegetable oil, soybean oil, corn oil, grape seed oil, sunflower oil, safflower oil
• Margarine & hydrogenated oils

Cooking with Fats: Understanding Smoke Points

• Olive oil – Best for sauteing & salad dressings (~300°F)
• Butter & coconut oil – Moderate heat (~350°F)
• Ghee – High heat (~450°F)
• Avocado oil – Very high heat (~500°F)

Resources:

• Screenshot the included lists of healthy fats, the oils to avoid, and smoke point temperatures for easy grocery shopping
• Follow Seed Oil Scout (@seedoilscout) on Instagram for restaurant recommendations that avoid seed oils
• Smoke Point Resource
• Want your nutrition or holistic wellness question answered in a future episode? Send me a DM on Instagram @nourished_living_

Thanks for tuning in! If you found this episode helpful, please share it with a friend and leave a review—it helps the podcast reach more people looking to improve their health! I appreciate the support!

Connect with Courtney: 

Instagram: @healthywithcourtneyy

Work With Me: Nourished Living