Your body needs fat. Cutting fat out of your diet won’t cut the fat out of your body, but it can affect your IQ. Every single cell in the human body has an outer membrane that is made primarily of fat. The human brain is about 60% fat. Your nerves are coated in it. You need fat to function properly, so even if your aren’t eating it, your body is going to make it. BUT, your body cannot make every type of fat it needs, these are the Essential Fatty Acids, and some fats are healthier than others.

THE GOOD FATS
The EFAs are omega-3 and omega-6 and both are needed to build brain cells, in addition to the membranes of every other cell. These two fats are also the building blocks for a third fat, DHA. Low DHA has been linked to decreased intelligence in children, depression, hostility and Alzheimer’s progression. Lucky then that DHA is found preformed in oily fishes like salmon, tuna and trout. Don’t like fish? A 2005 study found that taking a fish oil supplement was just as good. Fish truly is brain food.

THE BAD FATS
Saturated fats aren’t so great. Your body makes all of these it needs, so eating more isn’t helping anything. Too much can lead to heart disease and elevated blood cholesterol. Saturated fats are found in meat, some seafood and whole-milk dairy products. Too much can lead to heart disease. Some plant oils are also high in saturated fats like palm kernel oil and coconut oil, but the jury is still as to whether or not they are as bad for you.

THE WORST FATS
The worst fats are the trans fats. They won’t kill you right away, but they may over time. These are the fats that stick to the sides of your arteries, making them less flexible, which can lead to a heart attack, and they are even worse for cholesterol levels than saturated fats. Additionally, research has shown that trans fats can contribute to diabetes, stroke and metabolic syndrome. Avoid any product with the word “hydrogenated” in the ingredients, including margarine, most processed baked foods, and french fries from many places.

These Foods Are High in Good Fats

flaxseed meal, flaxseed oil
hempseed oil
pumpkin seeds
almonds
walnuts
avocados
pistachios
olive oil
olives
cold water fish
green leafy vegetables
sea vegetables
evening primrose oil
sesame oil