3. Choose Your Fats Wisely After 50
The relationship between fats and our health becomes increasingly important as we age, especially regarding saturated fats found in foods like full-fat cheese, butter, and processed meats.
Research has demonstrated that these saturated fats can raise levels of LDL cholesterol—often called the “bad” cholesterol because it can build up in your arteries. For women over 50, this becomes particularly concerning as our risk for cardiovascular issues naturally increases with age. That’s why nutrition experts recommend limiting saturated fats to less than 10% of your daily calories.
One revealing study found that participants who consumed diets high in saturated fats experienced a 12.5% increase in insulin sensitivity—potentially pushing them closer to developing diabetes. By contrast, those who consumed primarily monounsaturated fats (like those in olive oil) actually improved their insulin sensitivity by 8.8%!
The same research confirmed that high saturated fat intake was particularly problematic for people with elevated triglycerides and lower levels of HDL—the “good” cholesterol that helps remove LDL from your bloodstream.
While our bodies absolutely need fats to function properly, women should aim to consume no more than 20g of saturated fat daily. Instead, embrace healthier fat sources like:
- Extra virgin olive oil for cooking and dressings
- Avocados for creamy satisfaction in salads and sandwiches
- Nuts and seeds for satisfying crunch and protein
- Fatty fish like salmon for omega-3 benefits
- Lean cuts of meat with visible fat trimmed away
Many women in our community have found that making simple swaps—like using olive oil instead of butter or choosing fish instead of processed meats—has helped them feel more energetic while supporting their cardiovascular health for years to come.