Plant-based fats: avocados, nuts and seeds, extra virgin olive oil, unrefined extra virgin coconut oil, algae oils.

Cook with grass-fed ghee, butter, lard, duck fat, eat grass-fed or free range meats, sustainably sourced oily fish. Read Fat is Our Friend

Avoid cookies, cakes, biscuits, pies, pizzas, baked goods and desserts, fast food and deep fried food such as French fries and donuts. Read more about partially hydrogenated fats

Originally rich in polyunsaturated fatty acids (PUFA) which are prone to oxidative damage and spoil easily. Extensively processed under high heat, solvents, degumming, bleaching and deodorisation. These oils have little nutritional content and can sit on shelves for months. Cooking with crop oil can cause more oxidative damage.

Commonly found in oily fish such as salmon, tuna and mackerel, plant-based sources include chia, flax and hemp, as well as algae oils. You may also try DHA, EPA supplements, but research for higher purity and lowest contamination. Read more about omega 3 vs omega 6.