What to Eat: Fats and Oils Butter Ghee Olive oil Coconut oil Lard Duck fat Avocado Macadamia nuts *Try to get your fat from natural sources, but you can also supplement with saturated fats, monounsaturated fats, and polyunsaturated omega-3s. Image Source: Green Olive with Olive Oil by Marco Verch, CC BY 2.0 Image Source: Getty / Senia Effe / EyeEm