Fats You Should Eat
Ideally, you’ll want to consume minimally-processed foods that are full of heart-healthy, polyunsaturated omega-3 fatty acids (ALA, DHA, and EPA), monounsaturated fats (OEA), and the trans fat conjugated linoleic acid (CLA), as well as some medium-chain saturated fats like stearic acid and lauric acid. On the other hand, stick to foods that have low levels of omega-6 fatty acids and other saturated fats (palmitic acid), and zero manmade trans fats (partially hydrogenated oil). According to the Dietary Guidelines, an easy way to do this (besides following this list) is to lessen consumption of the top sources of saturated fats like pizza, burgers, meats, and processed snacks and sweets.
Red meat provides us with healthy fats, in particular, conjugated linoleic acid, or CLA—the trans fat that actually helps improve heart health and reduce belly fat—and stearic acid, a saturated fat that actually reduces LDL cholesterol. But grass-fed beef is even better than what you’ve traditionally been grabbing. In fact, a study in Nutrition Journal found that grass-fed beef is higher in CLA, stearic acid, and omega-3 fatty acid (because grass contains ALA and corn does not), and lower in unhealthy palmitic acid, than conventionally raised beef. And when it comes to your waistline, grass-fed beef is naturally leaner and has fewer calories than conventional meat.