Why Eating Good Fats Is Essential for Women in Perimenopause

Fat Isn’t the Enemy—It’s Fuel

For decades, women were told to fear fat. Low-fat diets, fat-free labels, and the idea that eating fat makes you fat dominated the health conversation. But science (and lived experience) now tells a different story—especially for women in perimenopause and beyond.

During this stage of life, hormonal shifts affect everything from metabolism and mood to brain function and inflammation. And one of the most supportive dietary tools you can use? Healthy fats.

In this blog, we’ll unpack why fats are essential—not optional—for women in midlife, how they support hormonal health, the difference between good and bad fats, and practical ways to include them in your meals every day.

Why Fat Matters More in Perimenopause

Hormones are made from fat. That alone should change the way we think about dietary fat during hormonal transitions like perimenopause.

As estrogen and progesterone fluctuate, your body becomes more sensitive to blood sugar spikes, more prone to inflammation, and more vulnerable to anxiety, sleep issues, and weight changes. Good fats help regulate all of these systems by:

• Stabilizing blood sugar (helping to prevent energy crashes and cravings)
• Reducing inflammation (which plays a role in joint pain, mood swings, and chronic disease)
• Fueling brain function (especially important with brain fog, memory issues, or low mood)
• Supporting hormone production and balance
• Promoting satiety and satisfaction (keeping you fuller for longer)

Good Fats vs. Bad Fats

Not all fats are created equal. Here’s how to tell the difference:

Good (Healthy) Fats:

• Monounsaturated fats: Found in olive oil, avocados, nuts, and seeds. These support heart health and reduce inflammation.
• Polyunsaturated fats: Includes omega-3 fatty acids, found in fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts. These are crucial for brain health, hormone balance, and reducing inflammation.
• Saturated fats: Found in moderate amounts in coconut oil, butter from grass-fed cows, and high-quality animal products. These can be beneficial when consumed in balance and from whole food sources.

Fats to Avoid or Limit:

• Trans fats: Found in processed, fried, and packaged foods. These increase inflammation and the risk of heart disease.
• Highly processed vegetable oils: Such as soybean, corn, and canola oils, which are often oxidized and inflammatory.

Signs You May Need More Healthy Fat

If you’re not getting enough good fat in your diet, you might notice:

• Constant cravings (especially for carbs and sugar)
• Dry skin or brittle nails
• Mood swings or anxiety
• Trouble focusing or memory lapses
• Hormonal imbalances
• Irregular cycles

These can all be signals your body is craving more stable energy and deeper nourishment.

How to Add More Good Fats to Your Day

Adding healthy fats doesn’t have to be complicated. Here are some simple, delicious ways to do it:

• Drizzle olive oil over roasted vegetables or salads
• Add avocado to smoothies, eggs, or toast
• Snack on a handful of walnuts or almonds
• Sprinkle ground flax or chia seeds into your oatmeal or yogurt
• Cook with ghee or coconut oil
• Choose fatty fish (like salmon) 2–3 times a week
• Blend coconut milk or MCT oil into your coffee or tea

The goal isn’t to load every meal with fat, but to include some source of healthy fat at most meals. It helps with nutrient absorption (especially fat-soluble vitamins A, D, E, and K) and keeps you feeling more satisfied throughout the day.

What About Cholesterol?

It’s a common concern, especially for women over 40. But dietary fat doesn’t necessarily mean high cholesterol. In fact, many women find that incorporating more whole-food fats improves their lipid profiles when combined with an anti-inflammatory lifestyle.

Of course, individual health factors matter. Always work with a practitioner to assess your personal cholesterol and heart health markers. But don’t fear fat—especially when it comes from real, whole food sources.

Final Thoughts: Nourish to Support, Not Restrict

Perimenopause isn’t the time to cut corners with your nutrition. It’s a time to deeply nourish and support your body with what it truly needs. And healthy fats are a key part of that foundation.

Let go of the old belief that fat makes you fat. Embrace the truth: the right fats help you feel grounded, energized, satisfied, and hormonally supported.

You don’t need a restrictive diet—you need a relationship with food that honors your changing body.