How to make your recipes brain healthy?

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• Butter
• Lard
• Margarine

For This

• Avocados or avocado oil
• Extra virgin olive oil
  • use for cooking, dressings, drizzling
• Nuts/seeds
  • walnuts, almonds, flaxseeds for topping or blending

Why?

Saturated fats can negatively impact blood flow to the brain by damaging blood vessels, potentially impairing cognition over time.

Olive oil, avocados, nuts and seeds are rich in unsaturated fats and polyphenols, which support brain health and reduce inflammation.

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• Refined Pastas
• White Bread
• White Rice

For This

• Legumes: lentils, chickpeas, beans, peas
• Whole grains: quinoa, bulgur, farro, brown rice, whole grain bread/pasta, steel cut oats

Why?

White rice, white bread, and refined pasta are not as good for your brain because they can cause blood sugar and insulin levels to spike, lead to inflammation, and reduce nutrient availability. Whole grains and legumes offer fiber and B vitamins that support brain function.

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• Processed meats (bacon, sausage, salami, deli meat)
• Red meat: beef, pork, lamb

For This

• Fatty fish (salmon, sardines, mackerel – 2–3x/week)
• Plant-based proteins: tofu, tempeh
• Legumes & nuts
• Skinless poultry: chicken, turkey

Why?

Eating processed and red meats can cause more inflammation and damage brain cells, increasing the risk of memory and cognitive issues. These meats often have unhealthy fats and preservatives like nitrates, which can harm blood vessels and brain health over time. On the other hand, eating fatty fish rich in omega-3s is good for the brain and may help prevent cognitive decline.

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• Salt-heavy sauces, seasoning packets

For This

• Fresh or dried herbs instead of excess salt
• Herbs & spices (turmeric, pepper, paprika, rosemary, oregano, garlic, lemon juice, vinegar)

Why?

Sauces, high-salt foods, and seasoning packets often contain excessive sodium that can increase blood pressure and reduce blood flow to the brain, impairing cognitive function. They may also include unhealthy fats that contribute to inflammation and oxidative stress, which is harmful to brain health. Many herbs/spices are anti-inflammatory and can boost brain function.

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• Candy, pastries, chips

For This

• Dark chocolate (70%+)
• Fresh fruit, especially berries
• Homemade energy bites with dates, oats, nut butter
• Nuts/seeds

Why?

Candy, pastries, and sweets are high in added sugars and refined carbohydrates, which can cause blood sugar spikes and insulin resistance, both linked to memory issues and increased dementia risk. They also contribute to inflammation and oxidative stress, which can damage brain cells over time. Berries are rich in antioxidants; dark chocolate contains flavonoids that may improve memory.

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• Soda, sugary drinks

For This

• Coffee, black or with milk of choice (avoid sweeteners)
• Unsweetened iced tea, green tea or herbal teas
• Water, including lightly flavored, unsweetened, carbonated water such as La Croix

Why?

Sugary drinks like soda quickly spike blood sugar levels and may increase the risk of brain issues such as dementia. Drinking green tea and coffee, which contain antioxidants, might help protect the brain. Staying hydrated is essential for proper body and brain function.