Saturated or unsaturated? Olive oil or sunflower oil?⁠ Fish or meat?⁠ ⁠

💪🏻We need fat for good health. It helps our bodies absorb fat soluble vitamins, is crucial for cell membranes and function, hormone production and brain function.⁠ ⁠

📈However, the rapid rise in numerous heath issues including cardiovascular disease, type 2 diabetes, obesity, IBS, arthritis, asthma, cancer and autoimmune diseases has been fuelled by flawed government guidelines on fat, and a powerful oil industry that has been putting hydrogenated fats like margarine and highly refined vegetable oils into our food for decades.⁠ ⁠

📈Government guidelines encouraging us all to move from saturated fats to the “healthier” unsaturated fats instigated a huge move towards increased consumption of the unsaturated omega(Ω)-6 rich vegetable oils, which are highly inflammatory to the body and unstable.⁠ ⁠

🤢Too much Ω6 also counteracts the benefits & availability of anti-inflammatory Ω3 fats. This combination fuels the body’s inflammatory pathways & subsequent inflammatory diseases.⁠ ⁠

⚖Ω3 and Ω6 must be consumed in balance for optimal health. The Ω3: Ω6 ratio should ideally be 1:1-1:3, but can be 1:20 in some western diets!⁠ ⁠

🤓While saturated fat has been shown to raise LDL (bad cholesterol) it also improves the quality of LDL and increases its size making it less likely to promote heart disease. It also raises the HDL (good cholesterol) and ultimately it is Total: LDL cholesterol & Total:LDL particle number & size which are far bigger predictors of heart attacks than LDL itself.⁠ ⁠


Increase Ω3 rich foods & decrease Ω6 rich foods:⁠ ⁠ • Ω6 foods: meat, dairy & vegetables oils.⁠ ⁠ • Ω3 foods: oily fish (salmon, mackerel, anchovies, sardines, herring & trout), Ω3 eggs, CHIA SEEDS and FLAX SEEDS (buy flaxseeds whole & grind them yourself as they oxidise quickly once ground).⁠ ⁠


🥘FOR COOKING USE (Try not to cook anything above 180°C- the higher you cook things the more free radical damage there is):

  • Extra virgin olive oil (Research points towards the high anti-oxidant content of extra virgin olive oil providing protection when heated)
  • Extra virgin coconut oil
  • Organic ghee
  • Grass fed organic butter


  • Extra virgin olive oil
  • Grass fed organic butter Store your oil in dark, not clear, bottles away from light and heat otherwise they turn rancid (rancidity creates free radicals that might increase your risk of developing diseases).

DON’T store them on the kitchen counter or next to the hob.

Choose lids that close tightly and store immediately after use, as if you get too much oxygen into the bottle it will go rancid.

Oils go bad over a span of months depending on their type which is why it’s so important only to purchase the amount you’ll use during a two-month period.