inexpensive preventive strategy” to help seniors get a head start on curbing dementia risk.
The findings make sense to Lona Sandon, program director of clinical nutrition in the school of health professions at UT Southwestern Medical Center, Dallas.
This is “not a surprise,” Sandon says.
“The brain requires omega-3 fats found in salmon and sardines to develop and stay healthy throughout life,” Sandon explains, noting brain tissue is made up of these healthy fats. “Omega-3s are just as important for brain health and promoting clear vessels in the brain as they are for heart health.”
RELATED: This Diet Could Prevent Alzheimer’s Disease
Which fish is best for brain health?
The following fish are good sources of EPA (has anti-inflammatory affects), DHA (known for boosting brain health) and omega-3 fatty acids:
- Sardines
- Anchovies
- Mackerel
- Herring
- Rainbow trout
- Wild salmon
Eating these selections of fish will not only promote brain health, but can also protect you from type 2 diabetes, inflammation, autoimmune disease, and even depression. Additionally, consuming salmon twice a week is enough to cut your risk of heart attack, arrhythmia, stroke, high blood pressure, and triglycerides, according to functional medicine doctor Mark Hyman, MD.
On the other hand, he advises people to stay away from the following types of fish (or at least minimize your consumption):
- Tuna
- Swordfish
- King mackerel
- Catfish
- Chilean sea bass
- Tile Fish
These selections of fish tend to be higher in mercury.
It’s not just seniors who stand to gain a significant health benefit, Sandon adds, stressing that “the need for healthy fats starts in infancy for proper growth and development of the brain.”
Her take-home advice: “No need to wait. Start eating fish and other sources of omega-3s such as walnuts and flaxseed now. And to promote health and longevity with a sound mind, start early and eat fatty fish often.”