Healthy vs. unhealthy fats

For all the ‘90s nostalgia, there’s also a lot to not miss about the decade. We had Nirvana! But we also had dial-up internet and the complete and utter demonisation of dietary fats. People thought foods like soft pretzels were healthier than actually nutritious items like nuts, despite the latter being rich in beneficial fats. Thankfully, science has evolved. Fat isn’t the enemy — the type of fat matters most, especially for women navigating menopause.

See, fat plays a vital role in your body: It provides energy, supports cell function, and is essential for absorbing nutrients and producing hormones — something particularly important during and after menopause. Fats can even play a role in helping people to eat less. Because it’s one of the macronutrients that is digested and absorbed fairly slowly, fats may keep you fuller for longer. But not all fats are created equal.

These fats are essential and protective. They support heart health, ease inflammation, and can help stabilize hormones — all key during menopause.

There are two types of unsaturated fats: monounsaturated and polyunsaturated fats. Some polyunsaturated fats, like omega-3s, are especially beneficial but must come from your diet.

Where to find them:

• Monounsaturated fats are highest in: avocados, almonds, peanut butter, olive oil and canola oil

• Polyunsaturated fats (including omega-3s) are highest in: fatty fish (like salmon), flax seeds, walnuts, sesame and pumpkin seeds, as well as soybean oil

Including these in your diet can help manage cholesterol and may ease menopausal symptoms linked to inflammation.

Saturated fats are OK in small amounts, but overconsumption raises LDL (bad) cholesterol — a risk factor for heart disease, which becomes more common after menopause due to declining estrogen.

Where to find them: butter, lard, beef tallow, coconut oil, whole milk, full fat cheese, fatty cuts of red meat, bacon, sausage, many baked goods, and most pizzas.

Swapping saturated fats for unsaturated ones not only benefits heart health but also helps balance hormone-related changes in midlife.

Tip: Foods high in saturated fat tend to be solid at room temperature — think butter, lard and beef tallow vs. olive oil, canola oil, and avocado oil

Trans fats are harmful — they raise LDL and lower HDL (good) cholesterol, increasing your risk for heart disease, which becomes more critical with age. Though banned in most processed foods, trace amounts still appear in some animal products.

Where to find them: full fat milk and milk based dairy products like full fat cheese, fatty cuts of red meat products (in small natural amounts), and in rare cases processed foods (check labels if unsure). For processed foods, the culprit that contributes to trans fat are ingredients known as partially hydrogenated oils (PHOs). Luckily, these PHOs have been banned for use as an ingredient in the US since January 2021.

Butter is high in saturated fat, but small and infrequent amounts are fine. Margarine is typically lower in saturated fat but it’s an ultra-processed food (UPF)—which means it may overall have less nutritional value and may have negative implications for overall health. A better option? Dip your bread in olive oil for an unsaturated fat option that supports hormone and heart health.

Despite being trendy, coconut oil is 82% saturated fat, higher than butter (52%). Swapping it for oils rich in unsaturated fats, like olive or canola, supports better heart and hormone health — and helps you stay within your health goals.

Fat is necessary for absorbing vitamins, producing hormones, and supporting brain and heart health. This becomes even more important during menopause when hormone production declines.

The Dietary Guidelines recommend limiting saturated fat to less than 10% of your daily calories. Instead, focus on unsaturated fats for better overall health. Not sure how much you’re eating? When you track your meals in the WW app, it automatically calculates your dietary fat intake and saturated fat intake, along with other macronutrients like protein.

Learn more about nutrition during menopause