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. Fat 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 two specific characteristics:
- The structure of the fat or oil
- The composition – especially its omega profile
Let’s look at each in turn.
Why Structure Matters: Saturated, Unsaturated & Trans Fats
The structure of a fat — how its carbon bonds are arranged — affects everything from its stability to its impact on heart health. Understanding this can help you make smarter choices, both in the kitchen and on your plate.
Here are the 3 main types of fat structures:
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 generally heart-protective. These fall into 2 caregories:
- 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. Thankfully, they’re now banned or restricted in many countries.
Why Composition Matters: The Role of Omega-3s
The composition of a fat or oil refers to its nutrient profile — especially its balance of omega-3, -6 and -9 fatty acids. For women over 40, one group in particular stands out:
- Omega-3 fatty acids, especially DHA and EPA, play a critical role in brain health, mood regulation and reducing inflammation.
But most women over 40 aren’t getting enough. That shortfall can lead to mood swings, brain fog and persistent low-grade inflammation.
Including fatty fish like salmon or mackerel — or using a high-quality supplement — can help support cognitive function, stabilise mood and reduce inflammatory load.
Your Go-To List of Fats to Love (and Ones to Leave Behind)
So based on what we know about the composition and structure of a fat or oil which ones are most supportive — and which should be used with caution?
Fats and oils to favour:
- Unsaturated fats (both mono- and polyunsaturated)
- Best sources: oily fish (salmon, sardines, mackerel), nuts, seeds, avocados, cold-pressed olive oil, flax oil, avocado oil
Fats and oils to eat in moderation:
- Saturated fats
- Best sources: butter or ghee (preferably organic or grass-fed)
Fats and oils to avoid:
- Trans fats
- Best practice: Check for “partially hydrogenated oils” on food labels, even in packaged snacks or processed items.
The Bottom Line
When it comes to finding the best fats and oils for women’s health, especially women over 40, I believe the message is simple:
Fat is not the enemy – confusion is.
Recognising that there are many types of fats and oils — each with different effects on hormones, brain health and inflammation — is the first step. With this understanding, you can make more mindful choices and enjoy fats and oils that truly support 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 and structure – 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.