Integration Diet: About Fats

Dialing in on Fats

Continuing dialing in on the Integration Diet: Fats

There are more monounsaturated fats and polyunsaturated fats that exist than what I have listed, but I exclude anything that is known to be heavily genetically modified—GMOs), like Canola oil.

Monounsaturated fatty acids or MUFAs are nutrients a body needs to maintain healthy cells. MUFAs are high in vitamin E, which we are often lacking.

What fats I eat.

MUFA foods I eat include:

  • Almonds, almond butter
  • Avocados, avocado oil
  • Cashews (*except on the Low Mold Diet)
  • Hazelnuts (+limit due to my blood type)
  • Macadamia nuts
  • Olive oil
  • Peanut butter, peanut oil*
  • Pecans
  • Pumpkin seeds
  • Safflower oil (Note: this is a SEED oil, use sparingly if at all)
  • Sesame seeds, sesame oil (Note: this is a SEED oil, use sparingly if at all)
  • Sunflower seeds, sunflower oil+ (Note: this is a SEED oil, use sparingly if at all)
  • Watermelon seeds

While following a Low Mold Diet, which I have recently learned can reduce symptoms of Chronic Inflammatory Response System (CIRS), I don’t include peanuts or cashews in my diet. It isn’t easy because my favorite protein bar contains cashews. 😞

Polyunsaturated fatty acids or PUFAs include omega-6 and omega-3 fatty acids, that are considered “essential” nutrients. Our bodies need them (for brain function and cell growth) but can’t produce them. These healthy fats must come from the foods we eat.

Research suggests that consuming PUFAs may reduce the risk of developing type 2 diabetes.

Foods rich in PUFAs include:

  • Albacore tuna
  • Flaxseeds, flax oil (Note: this is a SEED oil, use sparingly if at all—crush fresh flaxseeds daily for best results)
  • Herring
  • Mackerel
  • Safflower oil (Note: this is a SEED oil, use sparingly if at all)
  • Salmon
  • Soybeans, soybean oil, tofu (Note: lots of issues with Soy, use sparingly if at all)
  • Sunflower seeds, sunflower oil+
  • Trout
  • Walnuts*

FYI for those curious about the Low Mold Diet, refer to Wholistic Matters.

You may have noticed that I left out one of my favorite brain health oils, coconut oil. That’s because my focus is on my omega 6 to omega 3 ratio balance. I still love coconut oil, but it is a saturated fat, so I eat less of it, and use more of it on my head and skin (to nourish my body through my skin)! ❤️🦋🌀

For part 1 – introduction of the Integration Diet:

To connect with Wholistic Matters:

Learn more about my Integrated Spiral program here, where we connect spiritual types more fully with their bodies and connect body conscious types with Spirituality.

Integrated Spiral transformational coaching 

A bit about me, your Spiral Sister

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available on Amazon.

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at:

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.