Fats After 40: How to Choose the Right Ones and Why You Need Them
Why healthy fats are important for women over 40: hormonal support, heart and brain health through mindful selection.
As women age, the body undergoes important hormonal and metabolic changes. After 40, estrogen levels gradually decline, and the function of the heart, liver, brain, bones, and skin changes. Under these conditions, the right fats stop being a "harmful" calorie unit – they become vital for health.
Why fats are especially important after 40
1. Hormonal support
Fats are involved in the synthesis of steroid hormones, including estrogen and progesterone. The decline in estrogen is associated with perimenopause and menopause symptoms: hot flashes, mood swings, dry skin and hair. The right fats help these processes go more smoothly.
2. Heart and vascular health
Recent studies confirm that with age, women experience increased "bad" LDL cholesterol and decreased HDL, even with stable weight (ESC Congress, 2024). Omega-3 fatty acids (EPA, DHA) reduce triglycerides, decrease inflammation, and protect vessels. Reducing saturated fats in the diet is associated with approximately 21% reduction in cardiovascular events (Frontiers in Public Health, 2024).
3. Cognitive function
Omega-3 supports brain function. Recent studies showed that omega-3 supplements can improve memory in women with initially weak episodic memory, but in healthy women the effect is limited (PubMed, 2023).
4. Weight and metabolism control
Fats are an energy source, provide satiety, and help absorb fat-soluble vitamins (A, D, E, K). Even without weight gain, excess saturated fats can raise "bad" cholesterol and accumulate fat in the liver (British Heart Foundation, 2024).
5. Skin, hair, immunity
Polyunsaturated and monounsaturated fats support cell membrane structure, collagen, skin barrier, reduce inflammation, and help maintain immunity.
Which fats to choose
| Fat type | Examples | Recommendations for women 40+ |
|---|---|---|
| Monounsaturated (MUFA) | Olive oil, avocado, almonds, cashews | Main source of fats in diet; helps maintain cholesterol and insulin sensitivity |
| Polyunsaturated (PUFA) – omega-3 and omega-6 | Fish (salmon, mackerel), flaxseeds, chia, walnuts | Omega-3 – especially important for heart and brain; monitor omega-6/3 balance |
| Saturated | Red meat, dairy products | Moderate; reduction in favor of MUFA/PUFA reduces CVD risks |
| Trans fats | Fast food, margarine, industrial baked goods | Should be excluded from diet |
Practical tips
- 2 times per week – fatty fish for omega-3
- Use olive oil for dressings and light cooking
- Add nuts, seeds, avocado for healthy fats
- Limit saturated fats, exclude trans fats
- Fats should make up 25–35% of calorie intake (HealthyWomen)
- Pay attention to quality sources, not just calorie count
Summary
Fats are not the enemy, but an ally, especially after 40.
They support hormones, heart, brain, skin, and metabolism. The key is choosing quality fats, reducing saturated fats, and excluding trans fats to maintain health, energy, and well-being.
As your personal trainer, I'll help you find the right balance in choosing healthy fats. Together we'll develop a nutrition plan that optimally supports your health after 40!