Fueling Fertility: The Role of Healthy Fats in Enhancing Reproductive Health

While the word "fat" might have negative connotations in popular culture, the truth is that certain fats are essential for maintaining optimal hormonal balance and overall well-being. However, factors such as stress, poor diet, and environmental toxins can disrupt this delicate equilibrium, leading to various health issues. In this article, we'll delve into the importance of healthy fats in supporting hormone health and explore some delicious and nutritious sources you can incorporate into your diet.

Cholesterol has had such a bad rap for its link to heart disease, and understandably so. Pioneering research known as the Seven Countries Study led by Ancel Keys published in 1978 established the links between a high fat diet and heart disease. Namely, when LDL cholesterol, the “bad” type of cholesterol from fast foods, bakery products, and margarines is elevated in our bodies it accumulates in our blood vessels causing atherosclerosis, a significant risk factor to increase occurrences of heart attack and stroke. 

Thus began the mantra that has dominated dietary guidelines for the past several decades: cholesterol must be non-existent in our diet to preserve cardiovascular health. Remember the days where ‘fat-free’ was on every health and wellness magazine or ‘cholesterol reduced’ stickers on foods meant you were having the healthier option? Gah! 

But, we need actually need cholesterol, as life without it will wreak havoc with your hormones.

Why?

Cholesterol is the precursor (or building block) of your steroid hormones (e.g., cortisol, aldosterone, and adrenal androgens) and sex hormones (progesterone, testosterone, and oestrogen's). What does this mean? The consumption of healthy fats is necessary for hormonal health, adequate hormone production, ovulation, and sperm production.

Healthy fats are the building blocks of your hormones. The consumption of healthy fats is necessary for hormonal health, adequate hormone production, ovulation, and sperm production.

As always, balance is key and a focus on its food source is essential. It should be coming from wholefoods like eggs and avocado, not packet or processed foods like pizza’s and pastries. We should also remember its function is not limited to hormone health. Cholesterol is also important for vitamin D biosynthesis in our skin, bile acid production for proper digestion of food and as a structural component of our cell membranes (each and every 30 trillion of them). Additionally, fats provide a concentrated source of energy and aid in the absorption of fat-soluble vitamins, including vitamins A, D, E, and K, which are essential for hormone regulation.

Healthy sources of cholesterol include:

1. Eggs

2. Avocado

3. Nuts and seeds

4. Olive Oil

5. Butter and ghee

6. Fatty fish (salmon, anchovies and sardines)

7. Animal protein

How to incorporate healthy fats into your diet:

• Start your day with a nutritious breakfast with avocado toast topped with a poached egg or a smoothie blended with coconut milk and chia seeds.

• Include fatty fish like salmon or trout in your lunch or dinner menu at least three times a week.

• Snack on a handful of mixed nuts or enjoy some olives as a midday pick-me-up.

• Use extra virgin olive oil or coconut oil for cooking and dressing salads.

• Experiment with healthy fat-rich recipes like guacamole, homemade nut butter, or coconut curry dishes.

There is no need to demonise cholesterol, he is our friend, not foe.

Love,

Liz