Fats and oils from nature are very important to include in your diet and are vital for healthy immune function. The best oils to use are coconut oil, extra virgin cold pressed olive oil and fish oils as well as organic butter. This link includes some more information and a list of good fats and oils for you to look at: http://www.westonaprice.org/Know-Your-Fats/
When you include good fats in your diet they increase the body's ability to absorb nutrients from foods and also provide your body with energy. The good fats and oils are fantastic at helping the body to eliminate heavy metals like aluminium, mercury and nickel and lead. Heavy metals can accumulate in your body and can cause health issues. Eating good fats can cleanse the entire body as well as rebuild cell membranes. This is because these fats act as powerful antioxidants and they increase the production of bile by the liver which eliminates heavy metals.
Good fats such as Olive Oil, Coconut Oil, Fish Oils and Butter act as carriers for important fat-soluble vitamins A, D, E and K, and for the conversion of carotene to vitamin A.
The most damaging fats and oils for the body are man-made hydrogenated fats (trans-fats) and polyunsaturated fats and oils from vegetables oils. These fats and oils are damaging to your entire body because they affect the structure of our cells and severely depress the immune system due to the hydrogenation process which results in an extremely toxic product that the body cannot process.
Vegetable fats and oils to eliminate from your diet are derived from plants such as canola (from rape seed), soy, safflower, sunflower, soybean, and corn. There are many products that contain these fats and oils, such as margarine, salad dressing, mayonnaise and cooking and baking oils.
There are also many processed and prepared foods that contain these fats and oils which many people are unaware of as they are not always listed on products. If unsure, the best way to eliminate bad fats is to stop eating processed foods and to where possible eat wholesome and fresh ingredients.
Olive Oil comes from the olive fruit and is a natural juice which preserves the taste, aroma and vitamins of the fruit. Olive Oil is beneficial to your health as it contains a high content of monounsaturated fatty acids and anti oxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. The best Olive Oil to use is Cold Pressed Extra Virgin Olive Oil, which as it originates from the first pressing of the olives is high quality and contains more nutrients. Look for your Olive Oil in dark bottles which protects it from being damaged by light. Because Olive Oil is damaged by heat it should be used unheated in salad dressings and homemade mayonnaise or poured over foods after they are cooked.
Many people believe that saturated fats are bad for you but in reality and in moderation Coconut Oil is an extremely healthy saturated fat that actually lowers your cholesterol it also supports immune system function. Coconut oil contains lauric acid, which is a proven antiviral, antibacterial, and antifungal agent and it is easily digested and absorbed. It helps the body eliminate toxins as well as improving digestion and assists with the absorption of beneficial nutrients from our food. The best coconut oil to buy is one that is cold or expeller-pressed and unrefined. It is the best oil to use it for cooking as it has a high burning point.
Fish Oils (Essential Fatty Acids)
Omega-3 and Omega-6 fatty acids are essential to health. Alot of modern diets contain omega6, so eating more Omega-3 to correct this imbalance is important. The best source of Omega-3 is fish. Eating fish at least three times a week is essential to your health as the omega3 in fish is high in two fatty acids crucial to human health, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two fatty acids can prevent heart disease, cancer, and many other diseases. Meat and eggs are also good sources of EFAs.
Although butter is a dairy I am including it here as some people can tolerate it well. If you prefer not to eat butter you can substitue it for any of the above oils or in baking try grapeseed oil. Organic butter is tasty, and an important saturated fat in the diet as it contains minerals such as manganese, zinc, chromium, and iodine, as well as Vitamin D and many other nutrients. Butter is rich in selenium, a trace mineral with antioxidant properties as well as vitamins such as vitamin A (retinol), vitamin D, vitamin K and vitamin E.