Fats 101: What Your Body Needs and Why It Matters

As you work to feel better in your body, stabilize your hormones, support your brain, and protect your heart, fat is not your enemy. Healthy fats are essential for energy, satiety, nutrient absorption, and hormone production.

Let’s clear up the confusion so you can nourish your body with confidence.

What Are Healthy Fats?

These are unsaturated fats that support overall health, brain function, and help control inflammation.

Monounsaturated Fats

Benefits: Heart health, reduced belly fat, supports insulin sensitivity

  • Sources:
  • Avocados
  • Olive oil (extra virgin)
  • Olives
  • Almonds, cashews, macadamia nuts
  • Sesame seeds, tahini

Polyunsaturated Fats

Benefits: Brain and hormone support, reduces inflammation, improves cholesterol

Key Types: Omega-3s (essential fatty acids), Omega-6s (needed in moderation)

  • Sources of Omega-3s:
  • Fatty fish (salmon, sardines, mackerel)
  • Chia seeds, flaxseeds, walnuts
  • Pasture-raised eggs
  • Sources of Omega-6s:
  • Sunflower seeds, pumpkin seeds
  • Safflower or sunflower oil (use minimally)

What Are Unhealthy Fats?

These fats can increase inflammation, raise LDL (‘bad’) cholesterol, and promote disease when eaten regularly.

Trans Fats (Avoid Completely)

Why harmful: Man-made fats that raise heart disease risk, increase belly fat, and interfere with hormone health.

  • Found in:
  • Processed snack foods (crackers, cookies, pastries)
  • Fast food fries and fried chicken
  • Margarine or “buttery spreads” with hydrogenated oil
  • Shelf-stable baked goods

Check labels: Look for “partially hydrogenated oils” and put it back on the shelf.

Refined/Overused Vegetable Oils (Limit or Avoid)

Why tricky: Often marketed as “heart healthy,” but highly processed and omega-6 heavy, which can contribute to inflammation when overused.

  • Common examples:
  • Canola oil
  • Soybean oil
  • Corn oil
  • Vegetable oil blends
  • Grapeseed oil

Use these sparingly. Opt for extra virgin olive oil, avocado oil, or ghee for cooking instead.

Why Healthy Fats Matter in Midlife

  • Support hormone balance (estrogen, progesterone, cortisol)
    • Keep you full and satisfied—less sugar cravings
    • Fuel your brain and nervous system
    • Help absorb fat-soluble vitamins (A, D, E, and K)
    • Boost skin elasticity and reduce dryness

Practical Tips to Include More Healthy Fats Daily

Use this checklist to level up your meals:

  • Add avocado slices to salads, eggs, or bowls
  • Drizzle olive oil over cooked veggies or roasted sweet potatoes
  • Mix chia or flaxseeds into smoothies, oats, or yogurt
  • Snack on a small handful of almonds or walnuts
  • Make salad dressing with olive oil + vinegar + mustard
  • Cook with avocado oil or ghee instead of canola or vegetable oil
  • Include fatty fish 2x/week or take a high-quality omega-3 supplement

Bottom Line

Fat isn’t something to fear—it’s something to understand. Aim for balance, choose quality, and don’t go fat-free. Your body, especially in midlife, needs fat to thrive