Healthy Fats: Why Women Need Them and Which Ones to Eat

For years, we were told that eating fat would make us fat.

Low-fat yoghurt, fat-free milk and reduced-fat everything became the norm.

But fat isn't something you need to avoid. In fact, your body needs dietary fat to function properly.

Healthy fats support your brain, hormones, cells, skin and the absorption of important vitamins.

They also make meals more satisfying and can be an important part of a healthy diet.

The key is understanding which fats to include regularly and how much you actually need.

Why does your body need healthy fats?

Fat is one of the three main macronutrients your body needs, along with protein and carbohydrates.

Your body uses fat for several important jobs, including:

• Helping make and maintain healthy cell membranes

• Supporting hormone production

• Helping your body absorb vitamins A, D, E and K

• Supporting your brain and nervous system

• Providing a source of energy

• Providing essential fatty acids that your body can't make on its own

Are healthy fats important for women's hormones?

Yes. Healthy fats are an important part of a diet that supports normal hormone function.

This doesn't mean that eating more fat will automatically "balance your hormones" or fix hormonal symptoms. But it does mean that consistently eating too little dietary fat — particularly alongside an overall low-calorie diet — can be a problem for hormonal health.

Your body needs adequate energy and essential fatty acids to support normal reproductive function. Dietary fats also provide the building blocks your body uses to produce steroid hormones, including oestrogen and progesterone.

This is particularly important for women who are dieting, exercising heavily or trying to lose body fat. If you're consistently under-eating or following a very low-fat diet, your body may not have enough energy available to prioritise reproductive function. In some women, low energy availability can disrupt menstrual cycles and reproductive hormones.

So the goal isn't to eat as much fat as possible. It's to eat enough.

Including nutritious fat sources such as avocado, extra virgin olive oil, nuts, seeds, tahini and omega-3-rich foods as part of a balanced diet can help ensure you're getting the essential fats your body needs.

And remember: your hormones are influenced by much more than dietary fat. Adequate calories, protein, carbohydrates, micronutrients, sleep, stress, exercise and overall energy availability all matter.

The takeaway is simple: don't fear dietary fat, especially if you're a woman trying to support healthy hormones. Your body needs adequate fat and energy for normal hormonal function.

What are the best healthy fats to eat?

When people talk about healthy fats, they're generally referring to foods that are rich in unsaturated fats.

Some of the best options include:

Avocado

Avocado is rich in monounsaturated fat and also provides fibre and a range of vitamins and minerals.

Try adding it to eggs, salads, bowls or simply having it alongside a meal.

Extra virgin olive oil

Extra virgin olive oil is a great source of monounsaturated fat and contains naturally occurring plant compounds.

You can use it to make salad dressings, drizzle it over vegetables or add it to cooked meals.

Nuts

Almonds, walnuts, macadamias, pecans and other nuts provide healthy fats along with fibre, minerals and other beneficial plant compounds.

They're a nutritious snack, but remember that nuts are also quite calorie-dense. A small handful can go a long way.

Seeds

Chia seeds, flaxseeds, hemp seeds and other seeds can add healthy fats, fibre and other nutrients to your diet.

Try adding them to yoghurt, smoothies, oats or salads.

Tahini

Tahini is made from sesame seeds and is an easy way to add healthy fats to your meals.

Try using it in salad dressings, sauces or dips.

What are omega-3 fats?

Omega-3s are a type of polyunsaturated fat that your body needs.

There are three main types:

• ALA

• EPA

• DHA

ALA is found in plant foods such as chia seeds, flaxseeds and walnuts.

EPA and DHA are found mainly in seafood. If you don't eat fish, algae-based omega-3 supplements can provide EPA and DHA.

Omega-3 fats are important because they have a number of roles throughout the body, including supporting cardiovascular and brain health.

Can healthy fats make you gain weight?

This is where a little nuance is important.

Healthy fats aren't inherently fattening. However, fat contains more calories per gram than protein or carbohydrates.

So while foods like avocado, nuts and olive oil are nutritious, eating very large amounts can still make it harder to lose weight if you're consuming more calories than your body needs.

For example, adding several tablespoons of olive oil to your meals every day can add a significant amount of calories without making you feel particularly full.

You don't need to avoid these foods.

You simply need to eat them in amounts that fit your goals.

How much healthy fat should you eat?

There's no single amount of fat that is perfect for every woman.

Your needs will depend on your overall calorie intake, activity levels, health goals and the rest of your diet.

Instead of becoming obsessed with a specific number, focus on including a moderate amount of quality fat sources throughout your day.

A simple way to build a balanced meal is:

Protein + vegetables or fibre-rich carbohydrates + healthy fat

For example:

• Eggs with avocado and vegetables

• Greek yoghurt with chia seeds and berries

• Lentils with vegetables and tahini dressing

• Tofu with vegetables and sesame

The bottom line

Healthy fats are an important part of a balanced diet, particularly for women who are trying to improve their overall health while maintaining a sustainable approach to eating.

Focus on foods such as avocado, extra virgin olive oil, nuts, seeds, and tahini. And remember that healthy fats are still high in calories. You don't need to avoid them to lose weight. You simply need to eat them in portions that fit your individual energy needs.

The goal isn't a low-fat diet.

It's a balanced diet that gives your body the nutrients and energy it needs.