Trans fats are the fats found in fried foods, processed meats and packed pastries. Notorious for raising levels of “bad” cholesterol, trans fats are often associated with a greater risk of developing heart disease. Now, a study suggests that eating lots of foods with trans fats can also lead to a heightened risk of dementia or mental decline. That’s according to new research from Japan.

It showed that older adults with lower levels of trans fats in their blood had a 52 percent lower risk of dementia than those with higher levels of trans fats. The researchers also found out which foods were increasing those trans fats levels. Some of the culprits include sweet pastries, margarine and ice cream.

Feed your brain to prevent dementia

Junk foods like ice cream, candies and pastries are incredibly delicious and addicting. But they can only lead to health problems that may severely affect your quality of life as you age, such as heart disease and obesity.

As the study indicates, these health problems are mostly due to the high levels of trans fats in junk foods. Trans fats contribute to clogged arteries, a major sign of heart disease. They may also prevent your brain from producing enough serotonin, the hormone that stabilizes mood and gives you feelings of happiness.

Fortunately, there’s good evidence that eating healthily can help reduce your risk of developing dementia. So if you’d like to keep dementia at bay, start by eating more of these nutritious foods:

1. Leafy green vegetables

Veggies like kale, spinach and lettuce are loaded with antioxidants that reduce inflammation in the brain. Most veggies give you the most nutrients when you eat them raw, so it’s best to have them in salads or as snacks. Try to eat at least two to six servings of veggies a week for better brain health.

2. Whole grains

Whole grains like brown rice, quinoa and whole wheat are great sources of complex carbs. These carbs give you a steady supply of energy to keep both your brain and your body running throughout the day. Try to eat at least three servings of whole grains a day.

3. Nuts

Nuts contain a host of brain-boosting nutrients, such as vitamin E, “good” fats and powerful compounds. Some of the best nuts for brain health include walnuts, almonds and hazelnuts. Take a handful with you for a midday pick-me-up, or stir some crushed nuts into your yogurt, smoothies and grain bowls for a bit of crunch.

4. Berries

Berries do a great job at protecting your brain from inflammation and keeping diseases at bay, thanks to plenty of antioxidants. One group of antioxidants, called anthocyanins, are particularly abundant in berries. Try to eat some berries at least twice a week. Snack on them raw, bake them into pies or blend them into smoothies.

5. Legumes

Peas, beans and lentils are low in calories and fat but high in fiber and protein. So like whole grains, beans help give your brain a steady supply of energy. Experts advise eating beans thrice a week for dementia prevention.

6. Fish

As the Japanese research indicates, these health problems are mostly due to the high levels of trans fats in junk
Fish is a good source of protein. More importantly, oily fish is particularly rich in omega-3 fatty acids. Research shows that omega-3s help fight inflammation in the brain. Eat fish at least once a week, if you aren’t already.

7. Olive oil

Arguably the healthiest cooking oil, olive oil is great for protective against mental decline because it is also high in omega-3s. Swap vegetable oils for olive oil when cooking or use olive oil in your dressings and marinades.

Trans fats negatively affect your brain health and severely raise your risk of developing dementia. To keep your brain in top shape and avoid other health problems linked to trans fats, cut back on junk foods and eat more of the brain-boosting foods listed above as part of your daily diet.

Sources:

NutraIngredients.com

CBSNews.com

BrainHQ.com

Healthline.com