Healthy Fats,Oils & Cholesterol

For healthy cholesterol fats are necessary. All fats and oils, whether from vegetable or animal, are some combination of saturated fatty acids, monounsaturated acids, oleic acid (omega-9), polyunsaturated linoleic (omega-6) and linolenic acid (omega-3). They are essential for the body and brain. Did you know the brain is about two thirds fats and certain fats we do not manufacture? These are known as essential fatty acids which we must get from our food and they are omega-6 and omega-3 essential fatty acids. I will focus on Omega 3s, 9s and Saturated fats because they are the most important for a strong body and mind. The best sources of Omega 3 essential fatty acids are: Omega 3s found in: butter, lard, ghee, eggs, cheese, milk, meat, poultry, yogurt and nuts.

  • Alpha-linolenic acid (LNA) flax oil, green vegetables
  • Eicosapentaenoic acid (EPA) fish liver oils, fish eggs
  • Docosahexaenoic acid (DHA) human milk, free range egg yolk, cod liver oil, fish eggs, liver, brain and other organ meat.

Before agriculture which has only been around for about 100 years our food was richer in omega 3 essential fatty and now the ratio of Omega 3 to 6 is much higher in omega 6 and this is due to grain feed and finished animal sources. Herbivores and poultry receive their Omega 3’s from chlorophyll rich plants, and when we eat the grass-finished meat or eggs or drink their milk, we are getting Omega 3 essential fatty acids. Saturated animal fat is also high in Conjugated Linoleic Acid (CLA) and when grass fed and/or finished, it is even richer in CLA. CLA supports fat metabolism, the immune system, regulates blood sugar, and supports bones and more. Saturated fats are found in: butter, coconut oil, lard, ghee, eggs, cheese, milk, meat, and yogurt. Butter is a saturated fat rich in fat-soluble vitamins A (retinol), D, E and K and trace minerals iron, zinc, manganese, copper, fluoride, molybdenum, iodine, chromium and selenium. According to Dr. Weston Price fat-soluble vitamins are the “catalysts” or “activator” for mineral absorption so eat butter for good health.


  • Prevents degenerative arthritis from calcification of the joints
  • Prevents against hardening of the arteries
  • Is known to against cataracts
  • Prevents against calcification of the pineal gland
  • Is very important for brain function and is important for the cell membrane.
  • Has about 12-15% short and medium-chain fatty acid, this type of fat does not need to be emulsified by bile salts, but is absorbed from the small intestine to the liver, where it is converted into quick energy.
  • Supports the immune system.
  • Antimicrobial
  • Anti-tumor
  • Helps us metabolise fats and grass-fed butter is higher in CLA (congregated linolenic acid)
  • Rich in lecithin, naturally occurring in butter, this assists cholesterol and other fat constituents.

Coconut oil 90% saturated fats and good for you because it:

  • Helps metabolize fats
  • Feeds the brain
  • Has anti-inflammatory properties
  • Heals wounds
  • Is anti-fungal
  • Support health hormones, supports bone health and creates healthy cholesterol.

Monounsaturated Fats

Oleic acid is a monounsaturated fatty acid known as omega-9 fatty acid that is found in many vegetable and animal source, found trapped in triglycerides, is a larger molecule therefore it can slide by other molecules without bonding, ensuring the free flow of blood without forming plaques which blocks arteries. Oleic acid is a healthy unsaturated fat (monounsaturated) and is rich in: olive oil, almonds, avocados and avocado oil, cashews, hazelnuts (filberts), macadamia nut, pistachio, sesame seeds and oil, pumpkin seeds and oil sunflower seeds and oil, safflower oil. Also in: bacon, beef, lard (pork), schmaltz (goose, chicken or pork), and edible tallow (sheep, beef, pork and poultry) and duck fat are saturated fats rich in oleic.

Oleic Acid:

  • Rich in antioxidants
  • Strengthens the cell membrane integrity and helps in repairing cells and tissues damage.
  • Boosts memory and optimizes the functions of the brain and neurological transmission.
  • Improves the functioning of the heart and circulatory system
  • Helps in fighting cancer
  • Reduces inflammation of the joints
  • Omega-9 essential fatty acid acts as an energy booster for different functions of the body.
  • Aids in weight loss
  • Helps in reliving symptoms of asthma
  • Reduces atherosclerosis known as clogging and hardening of arteries
  • Helps maintain blood sugar by reducing the resistance of insulin.
  • Helps in weight loss

Olive oil is 75% omega 9, 13% saturated fat, 10% omega- and 2% omega-3, used by Mediterranean countries for centuries. It is important to find a high grade Olive oil and it is best to not cook with it, use fats such as saturated fats they can handle heat without oxidizing. Olive oil has many health benefits such as:

  • Lowering the risk of heart disease
  • Stimulate bile flow; olive oil is bitter in flavor
  • Stimulation of pancreatic enzymes
  • Improve brain cell function
  • Supports the immune system
  • Rich in antioxidant vitamin A and vitamin E, B vitamins, minerals zinc, copper, calcium, magnesium, and phosphorus

Foods and herbs which aid in digestion are the five flavors with a focus on bitter, sour and pungent in flavor for absorption of fats. Focus on complex carbohydrate vegetables that are bitter and pungent in flavor and fruit and berries which are sour in flavor; these flavors aid in the digestion of fats and proteins. Both cholesterol and triglycerides are made in the liver and must be obtained through whole foods, animal and plant.

Cholesterol is regarded by the body as such an important metabolic aid that every cell has a mechanism to manufacture its own supply. (Erdmann, 1995)


  • Is the body’s natural healing substance   
  • Is an antioxidant important for the immune system
  • Manufactures sex hormones — androgen, testosterone, estrogen, progesterone for a healthy reproductive system.
  • Makes corticosteroids precursors — glucocorticoids and mineralocorticoids, the stress hormone and the hormone that protects the body against heart disease and cancer by protecting and supporting the immune system. 
  • Is needed in maintaining the health of the intestinal wall and a diet low in cholesterol can lead to intestinal disorders.
  • Is vital for brain function and development; it forms membranes inside the cells keeping them permeable.
  • Low levels has linked to aggressive and violent behavior, depression and suicidal tendencies
  • Stabilizes neurotransmitters which regulate moods and for the function of serotonin receptors in the brain. We know serotonin as the “feel-good” chemical.
  • Is necessary for the synthesis of Vitamin D.  Bioactive Vitamin D is a steroid hormone, Calcitriol; we know it as Vitamin D and it is a fat-soluble vitamin.  We produce vitamin D in the kidneys it is important for:
  1. Regulating  blood calcium levels
  2. Mineralization of bone and teeth
  3. The nervous system
  4. Proper growth
  5. Mineral metabolism
  6. Muscle tone
  7. Insulin production
  8. Reproduction
  9. The immune system. 

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