The Essential Guide to Healthy Fats

Healthy Fats and PCOS: The Essential Guide to Supporting Hormones, Reducing Inflammation and Balancing Blood Sugar

If you’ve been avoiding fat in an effort to manage your weight or improve PCOS symptoms, it might be time to rethink that. Despite what diet culture has taught us, healthy fats play a critical role in hormone regulation, appetite control, skin health, and reducing the inflammation that can worsen insulin resistance.

This guide will walk you through the best fats to include, which to reduce, and how to use fat strategically to support your body if you're living with PCOS.

Why Healthy Fats Matter for PCOS

Many women with PCOS have been told to lose weight, cut carbs, or eat less overall—but rarely are they told how to balance their blood sugar, reduce inflammation, or support hormone production.

Fats are essential for:

• Building and regulating sex hormones (like oestrogen and progesterone)

• Supporting insulin sensitivity and blood sugar balance

• Keeping you full between meals (so you’re not constantly battling cravings)

• Absorbing key fat-soluble vitamins like A, D, E and K

• Reducing inflammation that drives many PCOS symptoms

When used well, the right fats can help you feel more satisfied, reduce blood sugar spikes, and promote more stable energy throughout the day.

The Link Between Fat, Inflammation and Insulin Resistance

PCOS is often linked to low-grade, chronic inflammation and insulin resistance, two factors that can make weight loss, energy balance, and cycle regulation more difficult.

Omega-3 fats, in particular, have been shown to reduce inflammation and improve insulin sensitivity in women with PCOS. One study found that supplementing with omega-3s improved menstrual regularity and reduced testosterone levels. These anti-inflammatory fats are worth including daily in your meals or snacks.

Best Healthy Fats for PCOS

When discussing healthy fats it's worth pointing out that the NHS patient guidance on PCOS highlights the importance of omega-3 fats from oily fish, as these have anti-inflammatory effects and may support hormone balance.

When discussing healthy fats it's worth pointing out that the NHS patient guidance on PCOS highlights the importance of omega-3 fats from oily fish, as these have anti-inflammatory effects and may support hormone balance.

Focus on whole food sources of fat that provide a variety of anti-inflammatory and hormone-supportive nutrients:

1. Oily Fish

Rich in omega-3 fatty acids (EPA and DHA), which support hormone balance and reduce inflammation.

• Include: salmon, sardines, mackerel, herring (aim for 2–3 servings per week)

2. Nuts and Seeds

Provide fibre, plant-based omega-3s (especially flax and chia), magnesium and zinc.

• Include: almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds

• Tip: Grind flaxseeds and add to porridge, yoghurt or smoothies for hormone-friendly fibre

3. Extra Virgin Olive Oil

A core part of the Mediterranean diet, shown to improve metabolic markers in women with PCOS.

• Use as a salad dressing base, drizzle on vegetables, or stir into soups

4. Avocados

High in monounsaturated fats, fibre and potassium, great for heart health and steady energy.

• Use in smoothies, salads or as a spread alternative

5. Eggs

A rich source of choline, a nutrient involved in liver function and hormone processing.

• Include the yolk, it contains most of the fat-soluble vitamins and essential fats

Fats to Reduce or Avoid

Not all fats support hormone balance. Some contribute to inflammation or disrupt insulin function.

1. Refined Vegetable Oils

Highly processed oils like sunflower, corn, soybean or rapeseed (unless cold-pressed) can be high in omega-6 fats, which can drive inflammation when not balanced by enough omega-3s.

• Reduce use of processed snacks, fried foods, and ready meals where these oils are common

2. Trans Fats

Artificial fats found in some baked goods, margarine and processed foods are known to worsen inflammation and insulin resistance.

• Check labels for “partially hydrogenated oils” and avoid where possible

3. Ultra-Processed Foods

Often contain a mix of poor-quality fats, refined carbs and additives that increase cravings and disrupt metabolism.

How Much Fat Do You Need With PCOS?

There’s no one-size-fits-all ratio, but in general:

• Fat should make up roughly 30–35% of your daily intake

• Aim to include a source of healthy fat at each meal, alongside protein and fibre, to slow digestion and stabilise blood sugar

Examples of balanced PCOS-friendly meals:

• Salmon with roasted sweet potato and broccoli (drizzled with olive oil)

• Greek yoghurt with berries, ground flaxseed, and walnuts

• Egg and avocado on rye toast with rocket

Signs You May Need More (or Better) Fat in Your Diet

• Constant cravings or energy crashes

• Dry skin or brittle nails

• Irregular cycles or low libido

• Feeling hungry shortly after meals

• Difficulty absorbing fat-soluble supplements (e.g. vitamin D)

These can all be signs that your fat intake, or fat quality, needs attention.

Common Myths About Fat and PCOS

“Fat makes you fat”

False. Fat on your plate doesn't equal fat on your body. Overeating ultra-processed fats in combination with sugar is the bigger issue.

“Eating fat increases testosterone”

Not necessarily. The quality of fat matters. In fact, good fats can help lower high testosterone by supporting insulin and reducing inflammation.

“Low-fat diets are better for PCOS”

Evidence shows this approach often backfires, leading to more cravings, poor cycle regulation, and slower metabolism.

Simple Ways to Add Healthy Fats to Your Routine

• Add 1–2 tbsp of ground flaxseed to porridge or smoothies

• Use olive oil in dressings or to roast vegetables

• Snack on a small handful of nuts with berries or sliced apple

• Top soups or salads with avocado or pumpkin seeds

• Swap processed dressings or spreads for homemade dips like hummus or guacamole

  
  

Takeaway: Healthy Fats Help Your Hormones Work for You

If you’ve been cutting out fats to manage your weight or improve your PCOS symptoms, it’s time to bring them back in, with intention. Quality fats don’t just help you feel full, they help your hormones function, your cycle regulate, and your energy stay steady.

Start small. Add a little healthy fat to each meal this week and notice how it affects your hunger, mood and focus. These small changes add up to big shifts in how your body responds.

Need help personalising your diet for PCOS?

Book a free discovery call or download your free Hormone Health Snapshot to find out what could be behind your symptoms and how to start rebalancing your hormones naturally.

Please note: This blog post is meant for informational purposes only and should not replace personalised or medical advice.