A growing body of evidence recommends increasing plant-based fats in daily diets. Nutrition experts emphasize using avocados, a variety of nuts, seeds, and other plant fats as staples rather than relying mainly on animal fats. Nuria Dianova, a gastroenterologist and the executive director of the ANO Scientific Research Center Healthy Nutrition, supports this approach and points to the benefits of choosing fats from whole foods rather than processed sources.
Saturated fats, commonly found in animal products and many baked goods, are linked to higher cholesterol levels and an elevated risk of heart disease and type 2 diabetes. They can also contribute to weight gain and, over time, may impact cognitive health. For this reason, many nutritionists advise limiting saturated fats and replacing them with unsaturated fats that support heart and brain health. Practical choices include incorporating avocados, fatty fish such as salmon, extra-virgin olive oil, and a mix of nuts into meals. These fats have been associated with improved lipid profiles and cardiovascular function when used in place of saturated fats.
Emerging research suggests that dietary unsaturated fats may support memory and cognitive function in older adults. Even for those in the early stages of cognitive changes, making sustainable lifestyle shifts can matter. Adopting a consistent pattern of healthy nutrition, maintaining regular physical activity, staying socially engaged, challenging the brain with mental exercises, and keeping up with routine hearing and vision checks can all contribute to better cognitive health. When such habits are established early, they can be protective and may slow the onset or progression of cognitive changes as time goes on.
In addition to fats, some herbal infusions and plant-based ingredients are noted for anti-inflammatory properties. While research continues to evolve, incorporating a variety of plant foods, herbs, and spices into daily meals supports overall wellness and a balanced inflammatory response. This broader approach to nutrition aligns with a lifestyle that prioritizes nutrient-dense foods and mindful eating, rather than relying on any single nutrient or nutrient category for health gains.