Fats and Brain function - Heart healthy

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Fats - What's Good For Your Heart Is Good For Your Brain Four major findings

Women who consumed the most quantities of saturated fat foods (e.g. red meat and butter) were 60 percent more likely to have change scores than those consuming the least.
Women who consumed the most monounsaturated fat (which is found in foods like olive oil, avocados, nuts and seeds) were 44 percent less likely to have change scores
Consumption of polyunsaturated fats and trans fats was not associated with any changes
Total fat was not associated with any changes

Interpretation
This study shows that a heart healthy diet is probably also healthy for the brain and replacing unhealthy fats in the diet with healthy ones will do double duty and help preserve cognitive function as well.

Okereke, the lead author notes that strategies to prevent cognitive decline in older people are particularly important. Even subtle declines in cognitive functioning can lead to higher risk of developing more serious problems, like dementia and Alzheimer disease.

By Poonam Vaswani
Senior Dietitian Nutritionvista.com

NutritionVista

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User Comments

08 June, 2012 | bhavini | Reply

Agree with Ms Iyenger.. it's very important to include healthy fat in your diet. Olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds are good source thoug need to keep in moderation as these add to higher calorie intake. Fat is essential to your health as it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

06 June, 2012 | Shipra | Reply

We do not get avocado's easily so what healthy fats apart from Olive oil and nuts can we eat as vegetarians? What other oils can we use instead of Olive oil for cooking?

07 June, 2012 | Vijayalakshmi Iyengar | Reply

Dear Shipra, I would suggest using a combination of cooking oils for different cooking preparation. Try and use Olive oil (extra virgin is best) flax seed or wheat germ oil for salads as they have a lot of phytochemicals.
Depending on your preparation you can take a call. If you are going be cooking at high temperatures such as frying etc it’s good to choose sunflower or mustard oil, for medium high smoke point you can use groundnut (peanut) or Canola oil, for light sautéing etc you can use coconut, corn, soybean, walnut or sesame (til) oil. It is best to limit your visible fat intake to around 2 tbsp per day.

06 June, 2012 | Vijayalakshmi Iyengar | Reply

Healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight. So the answer isn’t cutting out the fat—it’s learning to make healthy choices and right amounts and more important replace bad fats with good ones that promote health and well-being. So try and use more olive oil, avocadoes, reach for the nuts and go low on butter margarine or lard. Use healthy oils for baking too.

Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health. They can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils.

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