Fats to eat & to Avoid
| Eat Liberally | Eat in Moderation | Avoid |
| Coconut oil | Sesame oil | Soybean oil |
| Palm oil | Walnut oil | Peanut oil |
| Olive oil | Pecan oil | Corn oil |
| Ghee | Almond oil | Safflower oil |
| Lard | Flaxseed oil** | Wheat-germ oil |
| Tallow (beef and lamb) | Avocado oil | Canola oil |
| Duck fat | Nuts and seeds | Sunflower oil |
| Chicken fat (schmaltz)* | Nut butters | Cottonseed oil |
| Dairy fat | Grape-seed oil | |
| Eggs, meat, and seafood | Rice bran oil | |
| Macadamia Oil |
*Higher in omega-6 fatty acids; consume in moderation
** Flaxseed oil is fine for occasional use in but is not recommended as a supplement