As a woman who has been through menopause, this is a topic I feel strongly about. There is so much confusion around fat — and so much unnecessary fear. We grew up in the low-fat era, bombarded with messaging that fat was the enemy. But that advice has done enormous damage, particularly for women at midlife, when good fats are more important than ever.
Here's what I've learned: good fats do not make you fat. They are essential. They support your hormones, your brain, your skin, your heart, and your mood. During menopause, when oestrogen declines and the body is navigating a major hormonal shift, the right fats become one of the most powerful tools you have. Cutting them out is one of the worst things you can do.
The goal isn't to avoid fat — it's to understand which fats nourish you and which ones cause harm. Here's a clear guide to both.
Why Your Body Needs Fat
Fat is an essential macronutrient. It supports brain function, hormone production, absorption of fat-soluble vitamins (A, D, E and K), and provides a sustained source of energy. For women in perimenopause and menopause, healthy fats also support the production of steroid hormones — including oestrogen and testosterone — which are synthesised from cholesterol. A low-fat diet can actively worsen hormonal symptoms.
Good Fats: Unsaturated Fats
Unsaturated fats are the ones to embrace. They support heart health, help lower LDL (bad) cholesterol, raise HDL (good) cholesterol, and reduce inflammation in the body. There are two main types:
Monounsaturated Fats
Found in:
- Olive oil — a staple of the Mediterranean diet, rich in oleic acid and antioxidants. Use for dressings and low-heat cooking.
- Avocado — versatile and nutrient-dense, great in salads, on toast, or blended into smoothies
- Nuts — almonds, cashews, pistachios, and peanuts are all excellent sources
- Seeds — sesame, pumpkin, and sunflower seeds add healthy fats to any meal
Polyunsaturated Fats (including Omega-3 & Omega-6)
Found in:
- Fatty fish — salmon, mackerel, sardines, herring, and trout are rich in omega-3s, essential for heart and brain health
- Flaxseeds & chia seeds — among the best plant-based sources of omega-3 fatty acids
- Walnuts — a rich source of both omega-3 and omega-6 fats
- Omega-3 supplements — most of us don't get enough omega-3 from diet alone. I take Zinzino Balance Oil daily — a premium fish oil combined with polyphenol-rich olive oil that delivers omega-3s in their most bioavailable form.
Bad Fats: Trans Fats & Excess Saturated Fats
Trans Fats — Avoid Entirely
Trans fats are created through a process called hydrogenation, which turns liquid oils into solid fats to extend shelf life. They raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and are strongly linked to heart disease, stroke, type 2 diabetes, and inflammation.
Common sources of trans fats include:
- Commercial baked goods — cakes, biscuits, pastries, doughnuts
- Packaged snacks — crisps, crackers, microwave popcorn
- Fried fast food — chips, fried chicken, battered fish
- Margarine and vegetable shortening (check labels for "partially hydrogenated")
- Frozen ready meals and convenience foods
Saturated Fats — Consume in Moderation
Found mainly in animal products — meat, butter, cheese, and full-fat dairy — saturated fats aren't as harmful as trans fats, but should still be consumed in moderation. Replacing saturated fats with unsaturated alternatives where possible is a sensible approach.
A Note on Heating Fats
Even healthy fats can become harmful when overheated. Heating oils beyond their smoke point can produce free radicals and, in some cases, trans fats. As a general rule:
- Use olive oil for low to medium heat cooking and dressings
- Use avocado oil or coconut oil for higher heat cooking
- Avoid reusing frying oils, which degrade with each use
Simple Swaps to Make Today
- Replace butter with avocado or olive oil where possible
- Swap processed snacks for a handful of nuts or seeds
- Choose whole, minimally processed foods over packaged convenience foods
- Read labels — if you see "partially hydrogenated", put it back
- Aim for 2 portions of oily fish per week for omega-3s, or supplement daily
A diet rich in good fats — and low in trans and excess saturated fats — is one of the most impactful things you can do for your long-term health, your hormones, and your weight. Good fats don't make you fat. The right fats keep you well.