For years, fats were demonised.
Low-fat everything.
Calories feared.
Anything creamy viewed with suspicion.
But the truth is simple:
👉 Your body needs fat, especially as you get older.
Healthy fats play a vital role in:
- hormone balance
- joint health
- brain function
- energy levels
- nutrient absorption
The key isn’t avoiding fat, It’s choosing the right types and sensible portions.
Without wanting to sound boring most of my information comes from https://www.bhf.org.uk/ (6 surprisingly healthy fatty foods).
Why Healthy Fats Matter More After 60
As we age, a few things change:
- joints need more support
- recovery takes longer
- energy dips more easily
- inflammation becomes harder to ignore
Healthy fats help with all of that.
They support:
- lubrication of joints
- brain clarity and memory
- steady energy (without sugar spikes)
- absorption of fat-soluble vitamins (A, D, E and K)
Cut fats too aggressively and you often end up:
- tired
- hungry
- craving sugar
- struggling to recover
That’s not a willpower issue, it’s biology.
Healthy Fat Sources Worth Including
You don’t need superfoods or exotic ingredients.
Most of the best sources are already familiar and easy to use.
🥑 Avocado
Benefits: Heart-healthy fats, filling
Ideas: On toast, sliced into salads, alongside eggs
🫒 Extra Virgin Olive Oil
Benefits: Anti-inflammatory, good for heart health
Ideas: Salad dressings, drizzled over vegetables or fish
🌰 Nuts (almonds, walnuts)
Benefits: Nutrient dense, good for brain health
Ideas: Small handful as a snack, chopped into yoghurt
🌱 Seeds (chia, flax, pumpkin)
Benefits: Fibre + omega-3 fats
Ideas: Sprinkle on oats, yoghurt, or salads
🐟 Oily Fish (salmon, mackerel)
Benefits: Brain health, anti-inflammatory
Ideas: Grilled with lemon, added to salads
🍳 Whole Eggs
Benefits: Healthy fats + high-quality protein
Ideas: Breakfast hero, boiled, scrambled, omelettes
🍫 Dark Chocolate (70%+)
Benefits: Antioxidants, enjoyment matters
Ideas: A small evening treat, not mindless snacking
🧀 Cheese (in moderation)
Benefits: Calcium, flavour, satisfaction
Ideas: Grated over meals rather than eaten in chunks
🥣 Full-Fat Greek Yoghurt
Benefits: Filling, probiotic
Ideas: Dessert alternative with berries or nuts
Portion Control — The Simple Rule
You don’t need scales or calorie counting.
Rule of thumb:
👍 A thumb-sized portion = roughly one serving of fats.
That might be:
- a drizzle of olive oil
- a small handful of nuts
- half an avocado
- a knob of cheese
Fats are calorie-dense, but they’re also satiating.
Get the portion right and they help control appetite rather than sabotage it.
How This Fits With Movement and Strength
Healthy fats and movement work together.
If you’re:
- walking more
- using resistance bands
- doing light strength work
…your body needs fats to:
- recover properly
- reduce inflammation
- keep joints comfortable
This isn’t about dieting.
It’s about fueling a body you still expect to work well.
The ROPHO View on Food
Food after 60 shouldn’t be:
- joyless
- restrictive
- or built on fear
It should support:
- strength
- energy
- enjoyment
- longevity
Healthy fats tick all four, when used sensibly.
A Gentle Reminder
Everyone’s health situation is different. The information shared here is based on personal experience and general guidance, not medical advice.
If you have an existing health condition, are recovering from illness or injury, or are unsure what’s appropriate for you, it’s always sensible to speak with your GP or a qualified health professional before making changes to your diet or exercise routine.
This post forms part of the ROPHO approach — practical habits that support energy, health and longevity after 60. If this resonates, subscribe for simple, no-nonsense guidance on living and working well later in life.
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