The importance of healthy fats: what are they? + a recipe you can’t miss

Healthy fats are currently enjoying a well-deserved spotlight, which is great news for women at every stage of their menopause journey. As the awareness around these unsung nutritional heroes continues to grow, we’re discovering the vital role that healthy fats play in maintaining a balanced diet and promoting overall wellbeing.

Healthy fats are a powerful source of nutrition, providing energy, supporting the growth of cells, and facilitating the absorption of essential vitamins. By understanding the distinction between healthy and unhealthy fats, you can make the most of these nutritional powerhouses through each significant life stage, including menopause. 

Understanding healthy fats

Healthy fats include a wide range of different fats, including monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. These fats are crucial to regular daily functions in our bodies, which is why it’s so necessary for them to be a large part of our daily caloric intake.

Let’s dive deeper into each of these fat types:

• Monounsaturated fats – these kinds of healthy fats are present in various foods, such as avocados and olives. They can help to reduce levels of low-density lipoprotein (LDL) cholesterol, which is the kind we want less of in order to maintain overall health and wellbeing.
• Polyunsaturated fats – found in foods such as walnuts and sunflower seeds, polyunsaturated fats contribute to the building of cell membranes and the covering of nerves. They also play a vital role in supporting healthy blood clotting and reducing the impact of inflammation.
• Omega-3 fatty acids – this form of polyunsaturated fat is a highly beneficial type of polyunsaturated fat in maintaining optimal health and wellbeing. Omega-3 fatty acids are commonly found in fatty fish, flaxseeds and walnuts. They’re beneficial for healthy brain function and can also reduce the level of inflammation present in the body.

How do healthy fats contribute to our overall wellbeing?

In a sea of nutritional information, it can be challenging to understand what’s important to pay attention to. Healthy fats have also, at times, received a negative reputation due to their association with unhealthy fats. However, their contribution to our health and wellbeing means it’s important to incorporate healthy fats into your daily intake in a balanced and sustainable way.

One of the most noteworthy contributions healthy fats make to wellbeing is in their support for heart health. Healthy fats can directly lower the risk of heart disease and stroke by reducing the levels of cholesterol and triglycerides in the blood. In addition, their anti-inflammatory properties contribute to better heart health, preventing the formation of harmful blood clots.

Alongside their support for cardiovascular health, healthy fats also play a substantial role in cognitive health. Research has demonstrated omega-3’s fatty acids can play an integral role in slowing mental decline, as well as boosting brain health. 

Healthy fats also support the absorption of fat-soluble vitamins, which are crucial to many bodily functions, including building immunity, supporting bone health, and functional blood clotting. If our bodies don’t have access to the healthy fats they need, these vitamins can’t be properly absorbed, resulting in the risk of deficiencies.

The link between healthy fats and menopause

Healthy fats may be able to alleviate the presence or intensity of certain menopausal symptoms. These fats may be able to reduce the frequency and intensity of hot flushes, which, for many women, are some of the most disruptive symptoms of menopause. Omega-3’s anti-inflammatory properties can also be useful in counteracting increased inflammation, experienced by many women throughout their menopausal transitions. 

It’s also important to find support for falling oestrogen levels during menopause. As this reduction in natural oestrogen production can increase the risk of cardiovascular disease, eating a diet that’s rich in healthy fats can help to reduce this risk through the reduction of negative cholesterol levels.

Healthy fats can also provide support for mental health changes during menopause. As menopause can often bring a significant amount of emotional stress, the brain-boosting benefits of healthy fats can play a role in potentially reducing levels of depression and anxiety.

Healthy fats in action: Breakfast seed muffins

Healthy fats can easily be added into your daily nutritional intake. This recipe for breakfast seed muffins gives you a powerful boost of healthy fats first thing in the morning, setting you up with the nutritional support you need for the day ahead.

Breakfast Seed Muffins

Ingredients

1 medium green apple (approx. 130g)

2 large carrots (approx. 210g)

4 eggs

1 cup brown rice flour

½ cup coconut flakes

¼ cup oil of choice

¼ cup honey (or liquid sweetener of choice)

¼ cup sunflower seeds

¼ cup pepitas

¼ cup flaxseeds

3 tablespoons fresh orange juice

2 tablespoons chia seeds

2 tsps baking powder

1 tsp cinnamon

½ tsp nutmeg

good pinch salt

Directions

Preheat the oven to 180c and place 12 paper patty cases into a muffin tray.

Grate apples and carrots and place into a large bowl.

Place all the ingredients into the bowl with the apple and carrot and mix thoroughly.

Place even amounts of mixture into each muffin tin.

Bake for 30 minutes (time may vary depending on your oven).

Allow to cool for 5 minutes before enjoying OR allow to cool then, store in an airtight container.

Notes

These are lovely at room temp or warmed again slightly in the oven. Although these are savoury muffins, that touch of honey is a great addition! Perfect for breakfast on the run, you can add your favourite ingredients to change up the recipe (sultanas, craisins, pineapple, sundried tomato, spinach, bacon, almonds, and more are all worth a try). 

They can also be cut in half and served with butter, feta and tomato on top. 

Conclusion

Healthy fats are just one of the tools available to menopausal women as they navigate this major life transition. With their ability to support cardiovascular health, enhance brain function, aid in the absorption of essential vitamins, and potentially reduce the risk of depression and anxiety, healthy fats are truly nutritional powerhouses. For more support on your journey, contact the Australian Menopause Centre today. We provide personalised care and expert guidance to empower you through this significant life transition.