#1 Thing you can do in 2020 to create better health!

#1 Thing you can do in 2020 to create better health!

 One of the first things I have my clients work on for better health is to go through their kitchen and see what oils or fats they have been eating.  We need healthy fats in our diet to create healthy cells.

 Unfortunately, many of the foods found in our grocery stores contain toxic or inflammatory fats. For the past 30 years we were told to eat vegetable oils because they were healthy and to cut out most if not all saturated fats because those would clog our arteries and make us fat.  It sounds like the right thing to do until we take a closer look.

 Where have vegetable oils gotten us?  As a country we are very overweight and very sick.  I have seen this first hand behind the pharmacy counter where we dispense more blood pressure, cholesterol, and diabetes medications than ever before.  This is affected even younger folks in their 20’s.

 My #1 goal is to keep you out of the pharmacy and in a body that seems to get healthier every year.  To do this we must examine the fats eaten on a daily basis. Do this once and you will be healthier for life.

 Vegetable oils are highly unstable, highly inflammatory oils that were given a gigantic push by advisory groups we trusted, including The American Heart Association, the National Education Cholesterol Program, the National Institutes of Health and even our government’s own dietary guidelines.  Turns out this was completely wrong.

 Dr. Dariush Mozaffarian from Tufts University did a review of dietary oils in 2010 and determined that using vegetable oils was healthier for our bodies.  Then in 2014 he did a meta-analysis and looked at 72 studies and determined this was not the case. No wonder there has been so much confusion regarding the types of fats that are the healthiest.



 If we look at our ancestry for the big food industry was born, there were only wild meats and plants to eat.  These types of foods contain more Omega 3 fats and less of the Omega 6 fats. With the introduction of refined oils into our diet, people started moving away from grass-fed and wild animals increased our omega 6 fat intake. Corn, soy, cottonseed, and canola oils skyrocketed, while omega 3 fats have dramatically declined.

 This higher intake of Omega 6 fats has been fueling the inflammation in our bodies and with the creation of each new cell, the inflammatory fats used creates a body that is less healthy than before.  Compound this over 20-30-40 years and no wonder there is so much disease. Believe it or not there is even a connection between high Omega 6 and the increase of mental illness, suicide, and homicide.

 According to an article written by Dr. Mark Hyman, over consuming Omega 6 fats and under consuming Omega 3 fats can lead to:

  • Heart disease
  • Type 2 diabetes
  • Obesity
  • Metabolic syndrome or pre-diabetes
  • Irritable bowel syndrome
  • Inflammatory bowel syndrome
  • Macular degeneration (eye damage and blindness)
  • Rheumatoid arthritis
  • Asthma
  • Cancer
  • Psychiatric disorders
  • Autoimmune disease

Eating these inflammatory oils causes oxidation in our bodies that results in free radical production. This can damage your body’s cells, proteins, and DNA. Oxidation can speed up aging too.  Yikes!!

 So, to help give you a better start to the New Year, 2020, consider removing these oils from your diet as much as possible:

  •       Canola oil 
  •       Corn oil 
  •       Soybean oil
  •       Margarine
  •       Safflower oil
  •       “Vegetable” oil
  •       Cottonseed
  •       Rice bran oil
  •       Shortening
  •       Fake butter spreads

When going through your kitchen, refrigerator, and food cabinets, look at your bottle of oils.  Then look at the oils in your salad dressing, mayonnaise, and other condiments. You might be very surprised to notice that most mayo is made with soybean oil. Yep, super inflammatory.  Mayo itself is not bad, just search for mayo made with healthy oils such as olive oil or avocado oil. It comes down to reading labels on everything you buy. I have even seen soybean oil in horseradish sauces.


Consume these healthy fats that are stable and not inflammatory including:

  •       Avocados
  •       Nuts: Macadamia/Brazil Nuts/Pecans/Almonds/Walnuts 
  •       Butter/Ghee
  •       Coconut Butter
  •       Cocoa Butter
  •       Olive Oil
  •       Coconut Oil
  •       Avocado Oil
  •       Macadamia Nut Oil
  •       MCT Oil  

Another way to get more healthy fats in your diet is to eat grass-fed or wild meats and wild-caught fish.  

This is what changed my life:  The half-life of trans-fats and inflammatory oils, found in foods like French fries, is 51 days. Therefore, after 51 days only HALF of the negative effects have been processed by the body. An additional 51 days (totaling 102 days) are needed to remove the majority of this toxic fat from your system. Bad fats are seriously dangerous since they are found in the very foods most Americans are eating on a daily basis.  

Now knowing that these bad fats stay in your body for nearly 100 days will hopefully show you how bad they really are.  And just think of the cellular dysfunction that can happen when these types of foods are consumed every day! 

Make 2020 your best year yet and start by simply switching the oils and fats you are consuming on a daily basis.


If you would like help with your diet, lifestyle, weight loss, inflammation, or detoxification, make an appointment with me today and I will gift you a free 20 minute consultation.


Cathi Ketterling, Pharm. D ABAAHP

Heath Coach and Detoxification Expert



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