The Fat Dilemma: Anita’s Journey to Understanding Healthy Fats in Menopause

When Anita turned 50, she often found herself standing in front of her kitchen shelves, staring at the bottles of olive oil, coconut oil, and sunflower oil, feeling utterly confused. For years she had followed every health trend she came across — low-fat, no-fat, keto, clean eating — all in the hope of keeping her weight stable and her cholesterol under control. But as menopause set in, everything she thought she knew about food seemed to stop working. The weight stayed, her energy dipped, and her cholesterol numbers crept up.

One morning, as she buttered her toast, she sighed and thought, “Why is everything that tastes good supposed to be bad for me?” That question marked the beginning of her journey to truly understand what fat meant for her changing body. Like many midlife women, Anita had grown up believing that fat was the enemy. The word itself carried guilt, fear, and confusion. But what she didn’t know was that during menopause, the right types of fat could actually become her best friend.

Research now shows that not all fats are created equal. Our bodies need fats — especially women going through menopause — because fats help with hormone production, brain function, energy, and even mood stability. When estrogen levels begin to drop, the body’s ability to regulate cholesterol, metabolism, and fat storage changes. This can lead to increased belly fat, fatigue, and mood swings. But the solution isn’t cutting out all fats; it’s choosing the right ones.

Anita began learning about the difference between healthy and unhealthy fats. Unsaturated fats — found in olive oil, avocado, almonds, and fish — are known to support heart health, balance hormones, and reduce inflammation. These are the so-called “good fats” that help lower bad cholesterol and improve the good kind. Polyunsaturated fats, such as Omega-3s found in salmon, flaxseeds, and walnuts, were especially important. Studies from the National Institutes of Health show that Omega-3s can help reduce hot flashes, improve mood, and support joint health — all things Anita desperately needed.

At first, Anita was skeptical. After all, hadn’t fats been the villain for years? But she decided to experiment. She swapped her margarine for olive oil, added a handful of walnuts to her morning oats, and began cooking fish twice a week. She also included local, familiar foods — adding avocado to her breakfast, using sesame oil for stir-fries, and sprinkling chia seeds into her soy milk. Slowly, she began to notice a difference. Her skin looked less dry, her mood was steadier, and the brain fog she once blamed on “getting old” started to lift.

Of course, she also learned that not all fats are helpful. Trans fats — found in margarine, processed snacks, and fried fast foods — are the true villains. They raise bad cholesterol, lower the good one, and increase inflammation. These fats, once common in packaged foods, are now banned in many countries because of their link to heart disease. Anita made a conscious effort to cut them out, choosing fresh, real foods instead of processed ones.

She also discovered that some fats fall into a “moderation zone.” Saturated fats — like those in butter, coconut oil, and dark chocolate — aren’t necessarily bad, but they shouldn’t dominate her diet. A little butter on toast or coconut milk in curry was fine, but balance was key. She didn’t have to give up flavor; she just had to make better choices.

As Anita began to understand her body better, her mindset shifted too. She no longer viewed food as a list of restrictions but as nourishment. The fear of fat melted away, replaced with curiosity and respect for how her body worked. She realized that menopause wasn’t punishment — it was transformation. Her body was changing, and it needed her to change with it.

In time, Anita created her own rhythm. Breakfast became oats topped with walnuts and chia seeds. Lunch often included a salad with grilled salmon and a drizzle of olive oil. Dinner was a simple stir-fry with tofu, vegetables, and sesame oil. These small, consistent choices added up. Her cholesterol improved, her energy returned, and she felt lighter — not just in body, but in spirit.

What Anita learned was echoed by many studies from institutions like Harvard and the NIH: women who consume more healthy fats — especially monounsaturated and Omega-3 fats — tend to have lower risks of heart disease and better weight control after menopause. Fat wasn’t the problem; misunderstanding it was.

Today, when Anita looks at her reflection, she no longer sees a woman battling her body. She sees a woman who understands it. She laughs remembering how confused she used to feel standing in front of those oils, unsure which one to use. Now, she knows that a drizzle of olive oil or a slice of avocado isn’t something to fear — it’s part of her self-care.

To every woman in midlife who feels lost about what to eat, Anita’s story is a reminder: your body isn’t broken — it’s simply asking for a different kind of nourishment. You don’t have to starve or cut out everything you love. You just need to choose wisely, eat mindfully, and remember that good fats are fuel for your strength, not your enemy.

Menopause isn’t about losing your youth; it’s about rediscovering your balance. And sometimes, all it takes to start feeling better is knowing that what you put on your plate can either drain you or heal you. Anita chose healing — one healthy fat at a time.

If you’re ready to do the same, start small. Replace fear with knowledge, and restriction with nourishment. You deserve to feel vibrant, calm, and confident — because this chapter of your life is not an ending, but a powerful new beginning.

Learn more about supporting your menopause journey naturally at www.mplusmenopause.com