What are the good fats for menopause? A nutritional guide for health and symptom management

October 30, 2025 •

4 min read

Research indicates that dietary fat quality, not just quantity, is vital during menopause, with one study finding that higher intake of omega-3 polyunsaturated fatty acids is associated with fewer menopausal symptoms. Understanding what are the good fats for menopause is a key step toward improving your overall well-being during this transitional phase.

Quick Summary

Healthy fats like omega-3s and monounsaturated fats are crucial for managing menopausal symptoms and protecting against associated health risks, including heart disease. Incorporating sources such as fatty fish, nuts, seeds, and olive oil can support brain function, mood, and joint health.

Key Points

Omega-3s are essential: EPA and DHA from oily fish, flaxseeds, and walnuts help combat inflammation, mood swings, and cognitive decline.
Monounsaturated fats protect the heart: Extra virgin olive oil, avocados, and almonds support cardiovascular health, a key concern during menopause.
Prioritize fat quality: Focus on replacing unhealthy trans fats and limiting saturated fats rather than adopting a strictly low-fat diet, which can lead to other health issues.
Flaxseeds offer dual benefits: Ground flaxseeds are a great source of both omega-3s and phytoestrogens, which can help manage hot flashes.
Sources matter for the brain: A diet low in good fats can contribute to brain fog and forgetfulness, making consistent intake of brain-nourishing fats critical.
A balanced ratio is key: Balancing your intake of omega-3s and omega-6s is important, as modern diets often skew towards inflammatory omega-6s.

The Importance of Healthy Fats During Menopause

Menopause brings significant hormonal shifts, primarily a decline in estrogen, which can impact various aspects of a woman’s health. This hormonal change affects metabolism, fat distribution, and increases the risk of cardiovascular disease and reduced bone density. Healthy fats, specifically unsaturated fats, are a cornerstone of a supportive menopause diet, providing energy, supporting hormone production, and acting as anti-inflammatory agents. Embracing good fats helps balance blood sugar, manage weight, and nourish the brain, which is approximately 60% fat.

Omega-3 Fatty Acids: A Powerhouse for Menopausal Health

Omega-3s are a type of polyunsaturated fatty acid (PUFA) with potent anti-inflammatory properties, making them especially beneficial during menopause when inflammation can increase. The two most effective types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are predominantly found in marine sources.

Benefits of Omega-3s during Menopause

Cardiovascular Health: The decline of estrogen removes a protective effect on the heart. Omega-3s help lower triglycerides, reduce blood pressure, improve circulation, and prevent blood clots, which are critical for heart health post-menopause.
Brain Function and Mood: Hormonal fluctuations can cause brain fog, mood swings, and memory issues. Omega-3s, particularly DHA, are essential for building and repairing brain cells. They also help regulate neurotransmitters like serotonin and dopamine, which can stabilize mood and improve cognitive function.
Joint Pain: The anti-inflammatory nature of omega-3s can significantly reduce joint pain and stiffness, a common complaint during menopause.
Hot Flashes: Some evidence suggests that a higher intake of omega-3s is associated with a lower frequency of hot flashes.

Excellent sources of Omega-3s

Oily Fish: Salmon, mackerel, sardines, trout, and anchovies are top sources of EPA and DHA. Aim for two portions per week.
Seeds: Flaxseeds and chia seeds are excellent plant-based sources of alpha-linolenic acid (ALA), a precursor to EPA and DHA. Grinding flaxseeds enhances absorption.
Walnuts: These nuts provide a good amount of ALA and make a great snack.
Algal Oil: For those who are vegetarian or vegan, algal oil is a direct source of EPA and DHA.

Monounsaturated Fats: The Mediterranean Diet Staple

Monounsaturated fats (MUFAs) are another category of healthy fats that are a central component of the heart-healthy Mediterranean diet. While one study found that higher MUFA intake might be associated with increased somatic symptoms, emphasizing the quality and source of fat is key, alongside a favorable omega-3 to omega-6 ratio. MUFAs are vital for heart health and provide a great source of energy.

Sources of MUFAs

Extra Virgin Olive Oil: A powerful source rich in polyphenols and beneficial for heart health.
Avocados: These are high in MUFAs and help with satiety, which can assist in weight management.
Nuts: Almonds, cashews, and pecans offer a good dose of monounsaturated fats and healthy protein.

The Fats to Avoid or Limit

Not all fats are created equal. While healthy unsaturated fats are beneficial, it's crucial to reduce or eliminate trans fats and limit saturated fats, which can contribute to heart disease and inflammation, risks that naturally increase after menopause.


Fat Type	Role in Menopause	Examples	Foods to Limit	Notes
Omega-3 PUFA	Anti-inflammatory, mood, brain, heart, joint support	Salmon, flaxseeds, chia seeds, walnuts	N/A	Found in oily fish and certain plant oils. Important for balancing the omega-3:omega-6 ratio.
Monounsaturated Fat (MUFA)	Heart health, satiety, energy	Olive oil, avocados, almonds	N/A	A staple of the Mediterranean diet, beneficial in moderation.
Saturated Fat	Limit intake, especially from processed sources	Butter, cheese, red meat, coconut oil	High-fat dairy, fatty meats	Consume with caution, some evidence suggests a negative association with some symptoms.
Trans Fat	Harmful, increases heart disease risk	Partially hydrogenated oils	Fried foods, packaged baked goods, processed snacks	The 'ugly' fat to avoid completely due to significant health risks.

Creating a Healthy Fat-Based Diet Plan

Transitioning to a diet rich in healthy fats doesn't have to be complicated. Small, consistent changes can make a big difference. One effective strategy is to adopt a modified Mediterranean diet, which naturally emphasizes healthy fats, lean proteins, fruits, vegetables, and whole grains.

Practical tips for adding good fats

Swap your cooking oils: Replace butter or lard with extra virgin olive oil for cooking and salad dressings.
Snack smart: Instead of processed snacks, reach for a handful of mixed nuts or seeds.
Boost your meals: Add slices of avocado to salads and sandwiches or sprinkle ground flaxseeds over yogurt and oatmeal.
Include oily fish regularly: Aim for at least two servings of oily fish per week. Canned sardines are an affordable and easy option.
Use nut butters wisely: Choose pure almond or cashew butter with no added sugars or oils.

By prioritizing fat quality, not quantity, menopausal women can better manage symptoms, protect their long-term health, and feel more energetic and balanced. Combining a diet rich in good fats with other healthy lifestyle choices, such as regular exercise, can lead to a smoother and healthier transition through menopause.

Conclusion

The changes experienced during menopause make dietary choices, particularly regarding fat intake, more critical than ever. Focusing on healthy unsaturated fats, like omega-3 and monounsaturated fats, provides a powerful nutritional tool to mitigate many common symptoms. By regularly including sources like oily fish, flaxseeds, walnuts, avocados, and olive oil, women can support heart health, improve mood and cognitive function, reduce inflammation, and manage weight more effectively. Avoiding harmful trans fats and being mindful of saturated fat intake completes this healthy fat strategy. Making these simple, yet impactful, nutritional adjustments can lead to a more comfortable and vibrant menopausal transition, proving that the right fats are not just good—they are essential.

Disclaimer: Please consult a healthcare professional or registered dietitian for personalized advice tailored to your specific health needs during menopause. For more information, the Academy of Nutrition and Dietetics provides comprehensive guidance on healthy habits during this life stage.

Frequently Asked Questions

Yes, healthy fats can help manage menopausal weight gain. They increase satiety, helping you feel full longer and preventing overeating. Healthy fats also stimulate metabolism and fat-burning, especially when combined with a balanced, low-carb diet.

While supplements can be helpful, experts recommend a food-first approach. Prioritizing dietary sources like oily fish provides not only omega-3s but also other beneficial nutrients. Supplementation can be considered if you struggle to meet your needs through diet alone, under professional guidance.

Walnuts are an excellent choice due to their high omega-3 ALA content. Almonds and other nuts also offer beneficial monounsaturated fats. Eating nuts in moderation, perhaps still in their shells, can help manage calorie intake.

Omega-3s, particularly EPA, support brain health and help regulate neurotransmitters like serotonin and dopamine, which influence mood. This can help reduce the frequency and severity of mood swings, anxiety, and depression associated with hormonal changes.

Saturated fats should be limited, but not necessarily avoided entirely. The focus should be on replacing saturated fats with healthy unsaturated ones whenever possible. High-fat, processed foods are the main concern, rather than all saturated fat sources.

Yes, the anti-inflammatory properties of omega-3 fatty acids can help alleviate joint aches and stiffness that are common symptoms during the menopausal transition.

Yes, vegetarians and vegans can get enough healthy fats. Plant-based sources of omega-3s include flaxseeds, chia seeds, and walnuts. For direct EPA and DHA, algal oil supplements are a viable option. For other healthy fats, sources like olive oil, avocado, and various seeds are available.