Which oils and fats are included in your diet can make a big impact on your health. Choose oils and fats that have a low percentage of linoleic acid. Linoleic acid is high in Omega-6 fatty acids. Omega-6 fatty acids increase production of free radicals and oxidative stress, which trigger inflammation and cell damage.

Most people consume 10 times more Omega-6 fatty acids than they should because of the oils and fats used in many processed foods and other products.

Too much Omega-6 fatty acids can contribute to chronic health conditions:
• Cardiac disease
• Insulin resistance
• Obesity
• Tumor growth
• Macular degeneration
• Dementia
• Autoimmune disease

Fats that are high in linoleic acid:
• Corn oil
• Margarine
• Seed oils (e.g., cottonseed, grapeseed, peanut, and sesame)

Let’s now talk about the good fats you should be using! These oils and fats have a low percentage of linoleic acid.
• Olive oil
• Butter
• Avocado oil
• Coconut oil
• Flaxseed oil
• Walnut oil
• Pecan oil

Exercise and intermittent fasting will help speed up the depletion of lineolic acid in your body.

Try these tips when cooking with good oils and fats.

• Top fresh salad greens with balsamic vinegar and olive oil.
• Add coconut oil to your coffee to make bulletproof coffee while intermittent fasting.
• Sauté or marinate meats in avocado oil with crushed garlic for cooking.
• Clarify butter to make your own homemade ghee.

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