Through my personal experiences and background of research, I've come to the conclusion that the ratio of consumption between these various fats has a far greater impact on overall health than abstaining from fat completely. In particular, the ratio of polyunsaturated to monounsaturated to saturated fats is what has the greatest effect on our health. Research continues to seek and verify a universally accepted ratio between these fats, but my research leads me to believe a fat ratio of 1:2:1 (polyunsaturated to monounsaturated to saturated) is optimal towards maintaining a healthy lifestyle. Please keep in mind that this is for overall health: the ratio varies depending on your long-term fitness goals (i.e.. professional bodybuilders or anyone working to build muscle might need to adjust the ratio). These recommendations are based on my own patient population, which further motivated me to write this article. The scientific community has published literature and advised athletes with regard to gaining muscle and losing bodyfat, and that decreasing the amountof fat in their diet, especially saturated fat, will allow for better health and improved performance. I believe this recommendation is very inaccurate.


The manipulation, rather than limitation, of fat in your diet is far more important in the quest for muscle and lean body mass. I am going to give you some guidelines to use so you can get leaner, bigger, and healthier with less joint pain while dieting.
Remove corn oil from your diet. Corn oil, the number one cooking oil in the United States, has been shown to be carcinogenic - though not necessarily in its regular, manufactured form. Corn oil is naturally high in polyunsaturated fats, which break down when exposed to high temperatures. Cooking with corn oil, then, initiates this breakdown, and a physical transformation of the chemical structure occurs. The once-valuable polyunsaturated fats are now hydrogenated, and as mentioned earlier, these are the very fats we should avoid at all costs. It's for this reason that any oil high in polyunsaturated fats - safflower, canola, flax, and corn oil - should not be used in your frying pan. Because these oils are so unstable, it's best to buy them in dark-colored bottles, when available; as even extended exposure to light can damage the oil's natural structure.
Use monounsaturated or saturated fats when cooking. The general rule of thumb is that high-temperature cooking requires oils that are more stable under such conditions. Coconut oil is a good example of a stable oil containing saturated fats that can be used at high heat. If you are applying only a moderate level of heat, monounsaturated fat sources, such used without risking breakdown. As an added benefit, olive oil has also been shown to help protect against heart disease.
Use a fat ratio of 1:2:1. The polyunsaturated to monounsaturated to saturated fat ratio can be used for general health purposes.