A hot new healthy food topic gaining momentum is seed oils. You may have heard they’re bad for you. But did you know there 5 reasons why seed oils are especially bad for women over 50. I’ll provide more detail in a moment, but harmful aspects of seed oils include:
- promotion of inflammation
- hormonal disruption
- contain unstable molecules
- slow metabolism and cause weight gain
- lead to cognitive decline
Before I describe in more detail, the 5 reasons why seed oils are harmful to older women, let’s take a moment to talk about what they are, how they are made. At the end, I’ll provide some healthier alternatives.
Are Seed Oils Heart Healthy or Not?
For years seed oils were marketed as “heart healthy.” They’re in everything—from salad dressings to snack foods to restaurant meals. But what if these so-called healthy oils are actually doing more harm than good?
Research shows that seed oils are highly processed, packed with inflammatory omega-6 fats, and prone to oxidation and more. All of these ingredients contribute to chronic health issues like weight gain, hormonal imbalances, and even cognitive decline.
If you’re over 50, avoiding seed oils could be one of the most important changes you make for your metabolism, joints, and overall well-being.
What are seed oils?
Unlike natural oils (like coconut and olive) which are cold pressed, most seed oils go through an industrial refining process. This includes high heat processing, which damages oil and creates harmful byproducts. Excess consumption of seed oils has been linked to chronic inflammation, metabolic issues, and an increased risk of conditions like heart disease, obesity, and cognitive decline.
Chemical solvents like hexane are also used to extract the oil leaving potential oil residue. The next step used is deodorization and bleaching removing natural nutrients and making the oil look and taste neutral. Lastly, anti foaming agents and preservatives are used to increase shelf life stability.
Examples of seed oils are soybean, canola, corn, sunflower, and safflower. A seed oil is any oil extracted from the seeds of plants. Seed oils are generally bad for people of any age because they are highly processed, rich in inflammatory omega-6 fatty acids, and prone to oxidation, which creates harmful free radicals in the body. Healthier alternatives include butter, tallow, ghee, olive, coconut and coconut oil.
Here are 5 reasons why seed oils are harmful to women over 50
1. Seed oils promote inflammation in the body
Seed oils are loaded with omega-6 fats which, when consumed in excess, can promote inflammation in the body. Chronic inflammation is also linked to conditions like joint pain, heart disease, and autoimmune issues—common concerns for women over 50.
2. Seed oils cause hormonal disruption
Seed oils can impact estrogen balance, which is already shifting during menopause. They may also contribute to estrogen dominance, which can worsen symptoms like weight gain, mood swings, and fatigue.
3. Seed Oils contain unstable molecules that can damage cells and cause disease
These oils are often highly processed and oxidize easily when exposed to heat, air, or light. Oxidized oils create free radicals in the body, which can accelerate aging, damage skin, and increase the risk of chronic diseases.
4. Seed oils slow metabolism and cause weight gain
Highly processed seed oils contribute to insulin resistance, making weight loss harder. They are also stored in fat cells more readily than other fats, leading to increased belly fat (a major struggle for many women over 50).
5. Seed oils can affect brain function and lead to cognitive decline
The imbalance of omega-6 to omega-3 fats can negatively affect brain function and increase the risk of cognitive decline. Seed oils may also play a role in neuroinflammation, which has been linked to dementia and brain fog.
Healthy alternatives to seed oils
- Avocado oil -Rich in heart-healthy monounsaturated fats and vitamin E, avocado oil supports cardiovascular health and reduces inflammation. It has a high smoke point, making it ideal for cooking at high temperatures without oxidizing. Avocado oil also contains lutein, an antioxidant beneficial for eye health, and helps improve the absorption of fat-soluble vitamins like A, D, E, and K.
- Olive oil – A staple of the Mediterranean diet, olive oil is packed with monounsaturated fats and powerful polyphenols that promote heart health and reduce oxidative stress. Regular consumption is linked to lower cholesterol levels and improved brain function. Extra virgin olive oil, in particular, contains anti-inflammatory compounds that may help protect against chronic diseases like Alzheimer’s and arthritis.
- Tallow – Made from rendered beef fat, tallow is rich in conjugated linoleic acid (CLA), a fatty acid known for its anti-inflammatory and metabolism-boosting properties. It provides a stable source of energy and contains fat-soluble vitamins like A, D, E, and K2, which support hormone balance, skin health, and bone strength. Since tallow is highly saturated, it remains stable when used for high-heat cooking.
- Ghee – A staple in Ayurveda, ghee is clarified butter that is free of lactose and casein, making it easier to digest for those with dairy sensitivities. It is packed with butyrate, a short-chain fatty acid that supports gut health and reduces inflammation. Ghee is also a rich source of fat-soluble vitamins, particularly vitamin K2, which helps with calcium absorption and bone health. Its high smoke point makes it an excellent choice for sautéing and roasting.
- Butter – A nutrient-dense source of saturated fat, butter provides essential fat-soluble vitamins like A, D, and K2, which support immune function, hormone balance, and bone strength. Grass-fed butter is particularly beneficial as it contains more omega-3 fatty acids and CLA, which have anti-inflammatory and heart-protective effects. While moderation is key, high-quality butter can be a delicious and nutritious addition to a balanced diet.
- Coconut oil – Known for its high content of medium-chain triglycerides (MCTs), coconut oil provides a quick and efficient source of energy, supporting metabolism and brain function. It has antibacterial, antifungal, and antiviral properties due to its lauric acid content, making it beneficial for immune health. While controversial in terms of heart health, some research suggests that unrefined coconut oil may help improve cholesterol ratios and reduce inflammation.
Juliet Cullins is a Board Certified Health & Wellness Coach (NBC-HWC) and also a Registered Diagnostic Medical Sonographer (RDMS). As a health coach, she focuses on holistic health and healing practices melding the eastern and the western worlds together!