Use healthy natural fats. Saturated fats are best for high temperatures. Avoid polyunsaturated vegetable oils (which are really seed oils), as they are full of free radicals, and the polyunsaturated oils itself is inflammatory and may contribute to obesity.
| Salad Dressings/Finishing Oil | Extra Virgin Olive Oil |
| Low-Temperature Cooking | Extra Virgin Olive Oil |
| Mayonaise | MCT Oil |
| Brown Meat/Deep Fry | Beef Tallow |
| Roasting | Beef Tallow/Duck Fat |
| Western Veggies | Butter |
| Fish/Reheating Meat | Butter (Makes it super juicy) |
| Asian Cooking/Stir-Fries | Coconut Oil |
| Chinese Steamed Fish Oil | Coconut Oil |
| Burgers | Coconut Oil (Makes them super tender) |