Healthy Fats for Brain Health: Why Your Brain Needs Omega-3s and Olive Oil

If you grew up in the 80s, you probably remember the fat-free era. Candy was fine because it had no fat, and egg yolks were off the table. Then came keto, when any fat was fair game, from ribeye with butter to fried chicken. No wonder so many of us are confused about fat.

In our September Brain Boost, we cleared that up. Fat has gotten a lot of bad press over the years, and the kind of fat you eat matters for your brain.

Your brain is made of fat

After water, your brain is mostly fat. It uses omega-3 fats, especially DHA and EPA, to send signals, stay flexible and calm inflammation. Your body makes very little of these on its own, so they have to come from your food.

Omega-3s help lower inflammation. Omega-6s, found in seed oils, tend to raise it when we get too many, and the typical American diet is heavy on seed oils and light on omega-3s. Extra virgin olive oil is different again. Its main fat is an omega-9, which supports your gut, protects your brain and helps lower oxidative stress.

My trip to Italy this summer made this even clearer for me. Women in the Blue Zones, the places where people live the longest, eat plenty of fish, nuts, seeds and olive oil as part of everyday life.

The fats your brain loves

The MIND diet is an anti-inflammatory, Mediterranean-style way of eating, and healthy fats are at its heart. Wild salmon 1 to 2 servings a week. Extra virgin olive oil, 2 tablespoons a day. Walnuts most days, along with flax, chia and hemp seeds. The fats to limit are red meat, butter and stick margarine, cheese, pastries and sweets, and fried or fast food.

Here's how I fit it in. I use olive oil for salad dressing, drizzle it on vegetables and use it on toast instead of butter. I cook extra salmon at dinner so I have leftovers, and I keep smoked salmon in the fridge for nights I can't get fresh. Seeds go into smoothies, oatmeal and yogurt, and I love a quarter of an avocado.

Consistency over perfection

This isn't about being perfect. Maybe you're on track 80% of the time, or 90% most weeks and less on vacation. Your brain loves consistency, and what you do over months and years is what makes the difference. One small habit, repeated, builds new pathways in the brain through neuroplasticity.

What protects your heart protects your brain too. Read The Heart and Brain Connection from our October Brain Boost.

What about supplements?

I focus on lifestyle first, and I don't recommend supplements without knowing someone's labs and health history. Even so, most of us have gaps, and unless you've had your omega-3 levels tested, you don't know where you stand. Personally, I've taken NeuroReserve's Relevate for over two years. It combines omega-3s with nutrients that support brain health. If you'd like to try it, find Relevate in my wellness shop and use code WELLNESS for 15% off. I'm a NeuroReserve brand ambassador.

Frequently Asked Questions

Why does my brain need healthy fats?

After water, your brain is mostly fat. It uses omega-3 fats like DHA and EPA to send signals, stay flexible and calm inflammation, and your body makes very little of them on its own.

What are the best fats for brain health?

Wild salmon, extra virgin olive oil, walnuts and seeds like flax, chia and hemp are at the heart of the MIND diet, an anti-inflammatory, Mediterranean-style way of eating. Aim for wild salmon 1 to 2 servings a week and extra virgin olive oil 2 tablespoons a day.

Which fats should I limit?

Limit red meat, butter and stick margarine, cheese, pastries and sweets, and fried or fast food. Seed oils are high in omega-6s, which tend to raise inflammation when we get too many.

Is olive oil good for brain health?

Yes. The main fat in extra virgin olive oil is an omega-9, which supports your gut, protects your brain and helps lower oxidative stress. It’s an everyday staple in the Blue Zones, the places where people live the longest.

Watch the replay

Watch the September Brain Boost replay

Passcode: +#s6JH5u

Join me live

Brain Boost is my free, 30-minute virtual session held the first Wednesday of every month at 10:00 a.m. ET. Our next session is Wednesday, November 4, on strength and the brain. Sign up for the next free Brain Boost.

If you'd like to talk one on one about where to start, book a free strategy session.

You can also take my 2-minute quiz, Is Your Brain Ready for Your Next Chapter? For more like this every Monday, join my weekly newsletter.