Eat good fats for a healthy brain

Choose omega-6 polyunsaturated fats from whole foods.
Eating a handful of peanuts, sunflowers, or non-GMO corn cobs is a natural way to get omega-6 without the toxic consequences of their industrially extracted oils.

Enhance your meals with foods rich in omega-3 fats.
Eat EPA and DHA omega-3 fats from whole-food sources like wild salmon and sardines 2-3 times a week. Eat pastured eggs and grass-fed or pasture-raised meats. Or, get a high-quality, low mercury fish oil.

Welcome saturated fats in your kitchen.
Cooking with coconut oil, grass-fed butter, and ghee are great ways to get healthy saturated fats. Saturated fat is best in a diet low in sugar and processed carbohydrates and high in fiber, omega-3s, and plant foods.

Use monounsaturated fats abundantly.
These are your brain’s best friends! You can do this by:
 - Drizzling extra-virgin olive oil in your salad or on top of eggs or vegetables;
 - Eating avocados. They have the highest fat-protecting capacity of any fruit or vegetable. They are rich in vitamin E and carotenoids and have twice the potassium of a banana. One avocado contains 12 grams of fiber;
 - Eating nuts like macadamia, almonds, hazelnuts, pecans, and walnuts. And seeds like pumpkin and sesame seeds.

Avoid trans fats like the plague!
Deep-fried foods, such as shrimp tempura, French fries, and chicken fingers, are high in trans fats. Trans fats are dangerously high in hydrogenated or partially hydrogenated oil, found in imitation butter, margarine, etc.

Eat a Mediterranean Diet.
This is considered by epidemiologists the most protective diet against cardiovascular disease and neurodegeneration. This diet is rich in vegetables, legumes, fish, olive oil, whole grains, and nuts. It also includes meat and fatty cuts of lamb.