Not all fats are bad for your health, the key is to know which ones are good for you!

The best oils:

  • Omega 9 – Olive oils, avocados, goose and duck fat
  • Omega 3 – Nuts, rapeseed and camelina oils, fatty fish such as salmon, tuna, herring, anchovies and mackerel  
Credits : Roberta Sorge 


  • Flaxseed oil is not mentioned as it is a very fragile oil and can become easily toxic

Benefits of oil :

  • Omega 9 protects your heart and vessels
  • Omega 3 have powerfully anti-inflammatory properties

Tips to consume good fat :

  • Have 2 tablespoons per day of COLD pressed oil (unheated) daily – Oils when heated lose all its good properties
  • Eat fish at least twice a week
  • Try and buy organic oils if possible, extra virgin and cold pressed
  • Always keep walnut, rapeseed and camelina oils in the fridge
  • Have a good quality raw butter daily – it helps in the good functioning of your intestine   
Credits : sunorwind

No need to cut back on good fats!

They are essential for our health!     

What can be a source of good fat?

Eat Avocados!

One of the best fruits which contains good fats is avocado. A simple way of eating avocados is to make a guacamole. A simple guacamole would consist of:

  • 2 ripe avocados
  • Juice of one lemon or lime
  • One small onion finely chopped
  • Pinch of salt and pepper
  • 1 x ripe tomato – seeds removed and finely chopped
  • Optional: a few twigs of coriander finely chopped

Mix all the ingredients together to make a nice paste, and use as a dip with tortilla chips

Tips to store guacamole :

Avocados will start oxidizing as soon as they are cut open and turn brown very quickly. Here are some tips how to store your guacamole to stretch it out longer!

  • Transfer the guacamole into a container and cover with plastic wrap
  • Press down the plastic wrap and squeeze out any air pockets – this is important to ensure that no air is trapped inside
  • The entire surface of the guacamole must be covered with plastic wrap
  • This will keep the guacamole from turning brown
  • If properly covered, you can keep the guacamole for up to three days in the fridge without it turning brown
  • To recycle the guacamole if it has oxidized, you can remove the unappetizing looking brown bit, then drizzle with some lemon juice, mix and serve. Oxidised avocado is still perfectly edible! 

Docteur Sandra Stallaert 

Homéopathe – Nutritionniste


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Wishing you all a good health