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Redefining “Healthy Fats”: How to Choose Fats That Support Metabolism & Heart Health

Woman preparing food with olive oil drizzling over a salad

For years, we were told that fat was the enemy. But today, we know the truth is more nuanced: fat isn’t bad, the type and quality of fat matters. 


In this article, we’re cutting through the confusion and exploring how healthy fats can support heart health, metabolic function, hormone balance, and even brain clarity, especially when tailored to your individual needs. 


Let’s rethink what “healthy fat” means, and how you can use food to nourish your body from the inside out. 


❤️ Why Healthy Fats Matter, Especially for Women 


Fats are more than fuel. They play a critical role in: 

  • Hormone production (oestrogen, progesterone, cortisol) 

  • Cell membrane health (including mitochondrial function) 

  • Absorption of fat-soluble vitamins (A, D, E & K) 

  • Satiety and stable blood sugar 

  • Cardiovascular resilience and inflammation regulation 


So if you’ve been avoiding fats out of habit, it might be time to re-evaluate what your body actually needs. 


🥑 Which Fats Are Actually “Healthy”? 

Let’s break it down: 


✅ Monounsaturated Fats 

Found in: olive oil, avocado, nuts 💚 Supports: heart health, reduces LDL cholesterol, stable energy 


✅ Omega-3 Fats (Polyunsaturated) 

Found in: oily fish (salmon, sardines), flax, chia, walnuts 💙 Supports: anti-inflammatory pathways, brain health, hormone regulation 


⚠️ Omega-6 Fats (in moderation) 

Found in: sunflower, safflower, rapeseed oil 🧯 Supports: inflammation regulation, but only when balanced with omega-3s 


❗ Saturated Fats 

Found in: butter, ghee, coconut oil, red meat 🔥 Controversial, may be safe for some in moderation, but not ideal in excess for those with high LDL or inflammatory markers. 


🚫 Trans Fats & Ultra-Processed Oils 

Found in: margarine, deep-fried foods, fast food ❌ Linked to: inflammation, poor mitochondrial function, cardiovascular risk 


🔬 What About Cholesterol? 

The idea that dietary fat always raises blood cholesterol is outdated. Today we know: 

  • Sugar, stress and inflammation often affect cholesterol more than fat alone. 

  • Individual genetics, hormone status and gut health all shape your lipid profile. 

  • Some people do well with moderate saturated fat. Others need a more plant-based fat profile. 


👉 That’s why personalised nutrition is essential. 


If you’re unsure whether fats are helping or hindering your progress, functional testing can assess inflammatory markers, lipid panels, and mitochondrial health. 


🧠 Mitochondria, Metabolism & Fat 

Your mitochondria (the energy factories in your cells) love healthy fats. 


Good fats: 

🔥 Feed your mitochondria 

⚡ Support consistent energy 

🛡️ Protect against metabolic stress 


Unhealthy fats: 

💤 Slow down energy production 

🚫 Increase free radical damage 

🧯 Exacerbate inflammation 


So if you're feeling tired, foggy, or struggling with weight, it may be less about calories and more about fat quality. 


🥗 Practical Ways to Add Healthy Fats to Your Day 

  • Drizzle extra virgin olive oil over soups and salads 

  • Add avocado to toast, salads or smoothies 

  • Use ground flax or chia seeds in porridge 

  • Snack on walnuts or pumpkin seeds 

  • Choose wild-caught salmon or sardines 1–2x/week 


And remember: fats help you feel full, nourished, and satisfied. You’re allowed to feel that way, daily. 


💛 Final Thoughts: It's Not About Fear, It's About Balance 

The fear of fat has done more harm than good. Instead of blanket rules, let’s move toward informed, individualised nutrition, especially for women navigating hormone shifts, heart health concerns, or metabolic recovery. 


Whether you’re rebuilding after burnout, supporting perimenopause, or working on cardiovascular resilience, the right fats can become your ally. 



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