One of the Best Nutrition Tips for Midlife Health and Longevity: Swap Your Cooking Fats
If there’s one simple change that can make a massive impact on your health and longevity in midlife, it’s this: ditch seed oils and upgrade your cooking fats.
You might be wondering, “What’s the big deal with seed oils?”
Here’s the short answer: they’re toxic to your health.
Let’s dig into why and what you can do about it.
The Problem with Seed Oils
Seed oils like canola, soybean, sunflower, and corn oil have become staples in modern diets, but they come with a hidden cost. These oils are heavily processed, and in the process, they’re often already oxidized before they even reach your kitchen.
Oxidation creates free radicals—those pesky molecules that damage your cells and contribute to inflammation, chronic disease, and even premature aging. And it gets worse: when you heat these oils, their instability skyrockets, producing even more harmful compounds.
What does this mean for you?
Cooking with seed oils is essentially like pouring inflammation straight into your body. This inflammation is a root cause of many midlife health problems, including heart disease, joint pain, and cognitive decline.
Reading Labels and Asking Questions
Avoiding seed oils goes beyond what you cook at home. These oils are lurking in almost all processed foods, from salad dressings to chips, sauces, and baked goods.
Start reading food labels carefully, and you’ll be shocked at how often seed oils show up.
If you eat out frequently, it’s worth asking what your meal is being cooked in. While it might feel a little awkward, most chefs are happy to accommodate if you request healthier fats like butter, ghee, coconut oil, or tallow. And trust me—it’s worth the effort.
Rethinking "Safe" Oils
I used to think that cooking with avocado oil or olive oil was a solid choice based on their high smoke points. But recently, I’ve learned about the peroxidation index, which measures how easily oils become unstable and oxidized.
Unfortunately, both avocado and olive oil are more delicate than I once thought, making them less ideal for cooking.
They’re still fantastic for drizzling on salads or veggies, but for high-heat cooking, there are better options.
The Best Fats for Cooking
For optimal health, stability, and flavor, here are the fats I recommend:
Grass-Fed Butter: Packed with fat-soluble vitamins like A, D, and K2, butter adds richness and nutrients to your meals.
Ghee: This clarified butter has a high smoke point and is lactose-free, making it a fantastic option for those with sensitivities.
Coconut Oil: Known for its antimicrobial properties and healthy saturated fats, coconut oil is another stable choice for cooking.
Grass-Fed Beef Tallow: My personal favorite, tallow is loaded with healthy fats and nutrients like conjugated linoleic acid (CLA), which supports metabolism and immune health. Plus, it gives food a delicious flavour!
The Tide is Turning
The good news? People are waking up to the dangers of seed oils, and some restaurants are starting to make the switch to healthier cooking fats. Savvy restaurateurs are responding to customer demand, using butter, ghee, and tallow to prepare meals.
This shift is part of a broader movement toward real, whole-food nutrition—and it’s exciting to see.
A Simple Step for Long-Term Health
Midlife is a time when we start feeling the cumulative effects of years of lifestyle choices. Swapping out toxic seed oils for stable, nutrient-dense fats is a small but powerful step toward better health. It reduces inflammation, supports your body’s natural repair systems, and sets you up for longevity.
So, take charge of your health. Stock your kitchen with the right fats, read labels, and don’t be afraid to speak up when dining out. Your midlife self—and your future self—will thank you.
Have you made the switch yet?
What’s your favorite healthy fat to cook with?
Let me know in the comments—I’d love to hear your thoughts!
