Are Fats Bad for Women Over 40? Here’s What You Need to Know
A balanced diet must include good-quality fats and oils as they are essential for health, particularly women's health after 40. Here's why.
Why You’ve Been Told to Avoid Fat — And Why That’s Outdated
You’ve probably heard it over and over again — “cut down on fat to stay healthy.” But here’s the thing: once you’re over 40, that advice isn’t just outdated — it might actually be working against you.
Many women hit midlife and feel like their bodies have changed overnight. Energy dips, mood swings become more frequent, sleep feels elusive, and suddenly that vibrant, balanced feeling is hard to hold onto. While there are many factors at play, one often overlooked piece of the puzzle is dietary fat.
What Healthy Fats Actually Do for Your Body After 40
Contrary to the low-fat craze that many of us grew up with, for women over 40 healthy fats are an essential part of a rounded diet. It’s not about quantity — it’s about quality.
Your body needs good-quality fats and oils to:
- Build and balance hormones (which shift significantly after 40)
- Absorb fat-soluble vitamins like A, D, E, and K
- Cushion joints and protect brain health
- Maintain healthy skin and a steady mood
The Real Culprits: Damaged and Processed Fats
One point to recognise is that not all fats are created equal.
The problem isn’t fat itself — it’s the kind most people are eating without realising it: damaged, processed fats found in fried foods, cheap seed oils and many convenience products.
These fats can fuel inflammation, aggravate hormone imbalances and make symptoms like brain fog, hot flushes or skin issues even worse.
Healthy Fats for Women Over 40: What You Should Eat
Luckily, the solution isn’t complicated. The first step? To recognise when a food is a source of desirable, good-quality fats and oils, and when it’s not!
Here are some suggestions of foods to swap based on the quality of the fats an oils they contain:
- From: Crisps… To: Nuts & seeds
- From: Bacon and sausages… To: Oily fish like sardines, salmon and mackerel
- From: Sunflower oil… To: Olive oil
- From: Margarine… To: Grass-fed butter or ghee
You don’t need to completely change your diet overnight. Just being mindful of some of your fat sources is a powerful place to start.
The Bottom Line
It’s an out-of-date notion that fats and oils are ‘bad’. For women over 40, healthy fats are not just the starting point for better health today. They’re about eating to support long-term health too.
Just know that by making simple swaps like these, you’re giving your body the tools it needs to function at its best.
Eating quality fats and oils. I shared an idea on how to get started, by considering swaps and seeing what makes sense.
Will you switch from crisps to unsalted nuts?
Or update your oils or spreads?
I’d love to know your starting point, so share your comment below.