I'm getting quite confused about which fat to choose.. Coconut oil, mac nuts/brazil nuts, avocado, grass fed butter, olive oil, fish oil, salmon - currently I'm only eating salmon, nuts, coconut oil and avocado, but should I switch to grass fed butter or olive oil instead?
Use em all! I cook with Avocado Oil, Coconut Oil, Ghee and rendered Pork Fat. Salad dressing I use Olive Oil and Macadamia Nut Oil. I eat most all kinds of fatty meat as well as some nuts and plenty of avocados.
No reason to shoot for one "ultimate" fat source...keep it varied and you will get a wide range of nutrients, etc.
Fish oil is the only one that stands out to me in that list. The rest are delicious food items.
Coconut oil is a nice saturated fat you can cook up at high temps and convert to ketones a little easier with carbohydrates than say olive oil. I prefer olive oil raw. Seafood / nuts / fruits / butter are all ultimate fat sources in their own right. Rather than trade one out for another, eat all the fats. (Maybe trade grass fed butter for grass fed butter ghee made traditionally on the waxing phase of the moon?)
I've gone all-in with olive oil essentially. Sure I use some butter and don't fret about cooking veggies in beef or bacon fat that's left over, but olive oil is where it's at. I'm tempted to start buying by the gallon, I go through it that fast.
depends what you want...
1. Obese and have an autoimmune inflammatory disease? Try beef fat, it might have an anti inflammatory effect even more than other saturated fats.. balancing Omega-6 with omega-3 each day is important too, but for that you'll need to track the amount every day with a food diary/journal. Or just do a pre-emptive strike and take a tablespoon of fish oil each evening.
2. Using ketogenic but want to be more "Paleo" and include a large salad every day? Maybe some berries even? Use coconut oil because it can help you maintain a higher state of ketosis despite a bit more carbs.
3. Have a cut or scrape? Try duck fat, it seems to hasten healing. (My personal experience, don't go looking for it on google and saying I made it up. )
Whatever fat you use, make sure it isn't refined and/or came from an animal that was given as much nutrition as possible (ie. grass-fed, or whatever is appropriate for the animal).
For pure fat butter oil/ghee/clarified butter is hands down the best in my opinion as it has fast burning SCFA's, MCFA's, plenty of MUFA, good 3:6 ratio, and then you got vitamins A, D, E, & K
Otherwise the fat that comes in offal/meat is likely the best, i'd go with plenty of fish as I can't seem to get enough of them and they have essential fatty acids rather than ones we can make endogenously