You know that your brain needs fat—in moderation!—to function. Ideally, you should eat healthy fats. But the truth is most American diets are overloaded with unhealthy fats. These are the saturated, hydrogenated, and partially hydrogenated (trans) fats found in all commercial baked goods, margarines, and processed foods. Saturated fats are usually solid at room temperature and can be found in well-marbled meat, butter, whole-milk cheese, ice cream, egg yolks, and fatty cuts of beef, pork, and lamb. Certain vegetable oils, such as palm, palm kernel, and coconut oils, are also saturated. According to the Alzheimer’s Research and Prevention Foundation, the ideal prevention diet includes:
- 20 percent “good” fats, such as extra-virgin olive oil
- 40 percent lean protein, such as fish, chicken, turkey, and soy
- 40 percent complex carbohydrates, like fresh fruits and vegetables, whole grains, and legumes
- Lots of super foods, including blueberries, spinach, and seaweed
What are the “good” fats? Here are some to try:
- Avocado oil
- Flaxseed oil
- Olive oil
- Sesame oil
- Walnut oil