For years, we have been told to stay away from fats, however, your brain is 60% fat and needs certain fats for memory, focus, and to prevent cognitive decline. Your brain needs polyunsaturated fats like omega-3s, found in fish, nuts, and seeds, also, monounsaturated fats, found in olive oil and avocados. These healthy fats help to improve brain function and may help reduce cognitive decline.

Omega-3 fatty acids are necessary for brain health, especially DHA and EPA, major structural components of the brain. Fatty fish, like salmon, mackerel, and herring, along with walnuts, flaxseeds, and chia seeds, are great sources. These fats reduce brain inflammation.

Monounsaturated fats found in olive oil, avocados, nuts, and seeds can help prevent high blood pressure, a risk factor for Alzheimer’s disease. These fats also protect neurons and improve blood flow to the brain.

Polyunsaturated fats found in sunflower and soybean oils also contribute to brain health. Polyphenol rich oils like virgin olive oil are beneficial for brain health and may potentially reduce the risk of dementia.

Coconut oil, which does contain some saturated fats, may have cognitive benefits. Research continues to be done.

To maintain brain function, stay away from trans fats. They are a type of unsaturated that may hurt brain health. Trans fats are naturally found in meat and dairy products and don’t cause much concern. Hydrogenated vegetable oils, like canola and soybean, may disrupt brain function.

Add healthy fats to your diet a little at a time. Try eating more fatty fish. If you are now eating fatty fish one day a week, bump it up to two. Use olive oil instead of vegetable oil. Add walnuts, chia seeds, and flaxseeds to salads, or grab a handful to snack on.

Avocados can be sliced and added to a salad, or I eat them sliced, sprinkled with a little turmeric and black pepper. Making these changes to your diet may improve the health and function of your brain. Isn’t it worth it?

Until next time,

Peace, Love, and Blessings ❤️