Summer Flounder
Wild Pacific Salmon
Croaker
Sardines
Haddock
Tilapia

Not a very big list. It is important to note that farmed fish are very similar to commercial beef. The fish are fed grain products and the beneficial omega 3 fatty acids (EPA and DHA) are totally distorted. Additionally, non-organic grain is used, so the fish pick up the pesticides that were used on the grains and also that run-off from neighboring farmland.

So I would recommend limiting fish consumption and suggest you consider replacing it with cod liver oil. NOT the cod liver oil you typically think of from many decades ago.

Most cod liver oil from the past was improperly processed and as a result was rancid and tasted terrible. My current favorite is from Carlson Labs. Their lemon flavored cod liver oil tastes like lemon melted butter.

The cod liver oil also has the additional advantage of providing vitamin D, which is necessary for most of us in the US to take in the cold winter months when we don't get very much sun exposure on our skin to make vitamin D.

You are wise to consume real butter. As for whole milk, I've drunk it most of my life. Most of the time it has been pasteurized, homoginized whole milk which is way inferior to raw milk from grass fed cattle. If you care to learn more about raw milk, I recommend The Untold Story of Milk by Ron Schmid, ND. You'll get some historical background behind the current policy requiring pasteurization of all dairy products in most states.

My first recollection of hydrogenated fats is from the 60s when my grandpa told my dad that hydrogenated fats were bad for the heart. Shortly thereafter my mom started buying the kind of peanut butter that had to be stirred and then refrigerated to keep the oil from separating and rising to the top. The creamy stuff that stays mixed contains partially hydrogenated vegetable oils which means that trans fats are present in the product. Unfortunately, we kept on consuming margarine instead of butter. Grandpa tended to rely on his physician for information, not nutrition books.

Nowadays, most baked goods, snacks, fried restaurant foods, and prepared foods contain partially hydrogenated soybean oil. If you want to learn the history behind this foolishness type "The Oiling of America" into a search engine and click on the "I'm Feeling Lucky" button.

Thanks for your questions.

Dave