Healthy and Unhealthy Fats–Named


February 25, 2014 by Dr. Sana Keller

This is the third post in a series on Fats. You can find the first two here and here

Healthy Fats Pyramid


This pyramid points out the need for and proper balance of healthy fat consumption in our daily lives. As you can see, the greatest portion of human fat consumption should be from the base of the pyramid,  the healthy saturated & monounsaturated options. Lesser amounts of medium chain triglycerides (also considered saturated fats–coconut oil is a great source) follow, topped by small amounts of Omega-3’s and Omega-6’s. These come from polyunsaturated fats–the healthy ones, including those listed below. FYI: Many polyunsaturated fats do not fall into the healthy category.

Healthy Dietary Fats 

Healthy Saturated fats: Coconut oil, grass-fed beef, range-fed eggs, hard cheeses, organic butter, tallow & lard from range-fed beef

Healthy Polyunsaturated fats: Flaxseeds, chia seeds, walnuts, salmon, tuna, trout, sardines

Healthy Monounsaturated fats: Olive oil, avocado

Omega-6 to Omega-3 Balance

As I mentioned in my second post in this series, the Omega-6 to Omega-3 ratios in most Americans are extremely unbalanced. This imbalance is playing a major role in the ever-increasing rates of chronic diseases such as cancer and heart disease. Grass-fed beef and range-fed eggs provide a much healthier ratio–check the chart below.

Industrial beef‘ makes up the majority of supermarket beef (unless you’re blessed with a ‘Grass-fed Meats’ section in your store!). Seriously–once you’ve eaten Range-fed eggs, you won’t want to eat supermarket eggs–they taste so much better!

Omega 6 to 3 ratio

no margarine


You may have noticed that the pyramid above did not include any margarine or butter subsititute. Margarines are not a healthy option—not even the ones with the commercials that make them sound almost sexy (Utterly Butterly…Butterlicious…). The graphic below clearly shows why. Realize that the oils used are genetically modified as well.


Thanks for reading and learning. This is a big change from what most of us grew up learning and knowing. Yet, it is important enough to ROCK THE BOAT of traditional teachings now that we have a clearer understanding of how various nutrients affect our body. I’m happy to be your ‘Life Raft’ (also known as Healthy Lifestyle Coach!) during this ‘Boat Rocking Time’–providing sound health information that promotes optimal wellness. I look forward to your questions and comments.

Sana Keller, PhD, RN, CNC    Health Unlimited LLC

Photo credits:,,,

4 thoughts on “Healthy and Unhealthy Fats–Named

  1. […] This recipe includes full fat versions of cream cheese and yogurt since fat from high quality ingredients is healthier for us (in moderation, of course) than the low fat/no fat versions that have been promoted as ‘healthier’ over the decades. I’ve written a few blogs about that! Here’s one: Lowfat Diets: Decades of Misinformation, the first sequel: Healthy Fats: Which Ones Are They?, and the second sequel: Healthy and Unhealthy Fats-Named. […]


  2. […] factor to many of the serious health challenges we’re seeing in growing numbers today. Click here to learn more about best food sources for healthy fats with healthy ratios of Omega-6’s and […]


  3. […] If you would like to learn more about healthy fats, check out this post, then this post and finally this post. I make a point of not including any recipes on my Pinterest boards from sites that include […]


  4. […] NO! This answer applies to almost everyone, including those who have never been diagnosed with cancer. Balanced amounts of healthy fats are the key. You can learn more about this on my past blogs here, here and here. […]


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