Chanler | Gut - Brain Health Coach

Your brain is about 60% fat by dry weight, and healthy fats are essential for building cell membranes, supporting neurotransmitters, reducing inflammation, and maintaining the myelin sheath that helps nerve signals travel efficiently

Animal Sources
*Wild salmon
* Sardines
* Mackerel
* Herring
* Anchovies
* Trout
* Pasture-raised eggs

Plant Sources
* Avocados
* Extra virgin olive oil
* Olives
* Walnuts
* Almonds
* Pecans
* Macadamia nuts
* Pistachios
* Chia seeds
* Flaxseeds
* Hemp seeds
* Pumpkin seeds
* Sesame seeds

Other
*Unsweetened coconut
* Coconut milk
* Full-fat plain Greek yogurt
* Grass-fed butter or ghee (in moderation)

Best fats for brain health
🥑 Monounsaturated fats (support blood flow and reduce inflammation)

* Avocados
* Extra virgin olive oil
* Olives
* Almonds
* Cashews
* Pecans
* Macadamia nuts

🐟 Omega-3 fats (EPA & DHA) (the most important fats for the brain)

* Wild salmon
* Sardines
* Mackerel
* Herring
* Anchovies
* Trout

DHA is a major structural component of brain cells, while EPA plays a larger role in regulating inflammation and supporting mood.

🥜 Plant omega-3 (ALA)

* Flaxseeds
* Chia seeds
* Hemp seeds
* Walnuts

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🚫 Fats to Limit

Trans Fats

* Foods with partially hydrogenated oils
* Some packaged pastries
* Shelf-stable frostings
* Older stick margarines

Highly Processed Oils (especially in ultra-processed foods)

* Soybean oil
* Corn oil
* Cottonseed oil
* Canola oil (especially highly refined versions)
* Safflower oil
* Grapeseed oil
* Refined sunflower oil
* Rice bran oil

Foods High in Processed Fats

* French fries
* Fast-food fried chicken
* Potato chips
* Packaged cookies
* Doughnuts
* Processed snack cakes
* Frozen fried foods
* Many crackers
* Microwave popcorn with artificial butter
* Highly processed frozen meals

⭐ Brain-Healthy “Go-To” Foods

* Salmon
* Sardines
* Avocados
* Extra virgin olive oil
* Walnuts
* Chia seeds
* Flaxseeds
* Eggs
* Pumpkin seeds
* Almonds