What Are the Best Fats and Oils for Women Over 40?
Let’s face it: most of us were never taught the difference between a saturated fat and an omega-3. We just grew up hearing that “fat is bad.” But as you now know, that old narrative doesn’t serve us. Looking for the best fats and oils for women over 40? Let’s break this down.
What Exactly Are Fats and Oils — and Which Are The Best To Eat?
Fat is one of the three essential macronutrients (along with protein and carbohydrates). It gives your body energy, supports cell growth, protects organs and helps absorb nutrients. It also plays a major role in hormone production and brain function.
That’s why eating the right kind of fats, especially as you age, is key for feeling balanced, energised and in control of your health.
But how to you decide which fats and oils are the best to eat?
Taste, price and source are certainly worth considering. But at this point, I think we need to consider specific characteristics. Let’s look at these next.
A Quick Breakdown: Saturated vs Unsaturated vs Trans Fats
There are several types of fats, and understanding them can help you make smarter choices:
- Saturated fats: Solid at room temperature (butter, coconut oil). They can be part of a healthy diet when sourced well.
- Unsaturated fats: Liquid at room temperature and include:
- Monounsaturated fats (olive oil, avocados, almonds)
- Polyunsaturated fats (omega-3s and omega-6s, found in oily fish, flaxseeds, hemps seeds, pumpkin seeds and walnuts)
- Trans fats: The true villains. These artificially created fats increase inflammation and heart disease risk. Avoid them. Fortunately, they’re now banned or restricted in many countries — but always check labels for “partially hydrogenated oils.”
Omega-3s, Brain Health and Mood Support
A second characteristic of fats and oils is their omega content. Omega-3s in particular are a key part of the best fats and oils for women over 40.
Omega-3 fatty acids, especially DHA and EPA, are crucial for brain health, mood regulation and reducing inflammation.
Many women over 40 don’t get enough omega-3s, which can lead to mood swings, brain fog and more. Including fatty fish like salmon or mackerel in your diet — or adding a supplement if needed — can help improve cognitive function, stabilise mood and fight inflammation.
Your Go-To List of Fats to Love (and Ones to Leave Behind)
So… which are the fats and oils to eat? Here are my suggestions of the foods that you might favour, moderate and avoid.
Favour: Unsaturated fats (both mono- and polyunsaturated). The best sources include oily fish (salmon, sardines), nuts, seeds, avocados, cold-pressed olive oil and flaxseeds
Moderate: Saturated fats. The best sources include butter or ghee (preferably from organic or grass-fed sources)
Avoid: Trans fats. Simply steer clear of overly refined oils like vegetable oil, corn oil and sunflower oil.
The Bottom Line
When it comes to finding the best fats and oils for women’s health, especialy women over 40, I believe the message is simple and clear:
Fat is not the enemy — confusion is.
Recognising that there are a number of dietary fats and oils – saturated, unsaturated, rich in omega-3s, omega-6s, omega-9s etc. – is the start of an interesting conversation. One where you can make more mindful choices and enjoy fats and oils that contribute to your health.
Searching for “the best”. I think you can only be successful when you have some specific attribute in mind.
Today we dipped into fats and oils in terms of their composition – saturated, unsaturated and trans fats were mentioned, alongside the different types of omegas.
If any questions came up, then send them my way. I may be able to help you get unstuck.