Good Bad and Ugly Fats and Oils | Majid Ali MD

For many years patients have had many questions about healthy fats and unhealthy fats – This is an explanation

Fats and Oils

First Choice (The Good)

Olive oil

Ghee *


Sesame oil

Flaxseed oil **

Second Choice

Safflower oil

Sunflower oil

Soybean oil

Avocado oil

Canola oil

Third choice (The Bad)

Corn oil

Palm oil

Peanut oil

Coconut oil

Cotton seed oil

Animal fat shortening

Lard and beef fat

* Ghee (clarified butter) can be prepared by gently warming the butter and skimming off the top layer of “white fats” rich in saturated and polyunsaturated fats and milk proteins; the latter seems to improve the tolerance of ghee for many individuals who are sensitive to milk proteins.

** Flaxseed oil is an excellent source of omega-3 and omega-6 oils. Cold pressed flaxseed oil should be purchased in dark bottles and should be kept refrigerated with the cap tightly closed. Three 200 mg capsules of vitamin E added to the bottle of flaxseed oil are very effective in preventing undesirable oxidation of the oil.

Flaxseed Oil or Freshly Ground Seeds Majid Ali MD from Majid Ali on Vimeo.

Supplemental oils:

Evening primrose oil

Black currant oil

Borage oil

Aging Oxidant oils: (The Ugly)


Vegetable shortening

Animal fat shortening

Cholesterol-free fatty Foods**

* Margarine contains up to 35% of fats as trans fatty acids which cannot be utilized by human tissues. Trans fatty acids raise the blood levels of LDL (“bad”) cholesterol and lower blood levels of HDL (“good”) cholesterol.

** Cholesterol-free fats are rendered “cholesterol-free” through chemical processes that introduce trans fatty acids and toxic cyclic compounds into these fats. Trans fatty acids and toxic cyclic fatty compounds cannot be metabolized by the body and, quite literally, clog up the molecular wheels of fat metabolism in the body. The immune system resents this onslaught of toxic molecules and mounts an immune response by making antibodies specifically directed against these toxic compounds. These antibodies try to capture these toxic compounds by making complexes with them and clear them, but have a limited capacity for it. With passing years, denatured and toxic fats in supermarket foods prove to be too large a burden for the immune system to bear. Complexes formed of toxic fats and antibodies accumulate within the lining of the blood vessels, and plaque begin to form. Research also shows how trans fatty acids raise LDL cholesterol and lower HDL cholesterol, changes which further impair normal cholesterol metabolism (N Eng J Med 323:439; 1990).

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  • kathy mullen mendoza

    Unclear why coconut oil is low on the list since in talking with native Hawaiians I’ve learned the benefits of raw coconut oil. Are you referring to processed coconut oil here?


  • why is coconut oil listed as a bad fat, from everything I have read and researched coconut oil has many beneficial properties and good fats including monolauric acid for the body….please explain


  • I thought coconut oil was a good oil


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