Mindful Eating - Changing dietary fat patterns may lower the risk of Alzheimer's Diease

A new study from the Rush Institute for Healthy Aging has shown that a diet high in saturated or trans-unsaturated fats raises a persons risk of Alzheimer's disease. The good news is that high intake of unsaturated fats seems to be protective against Alzheimer's Disease!...

The message is quite clear in this sudy summary written by Sandy Keefe, RN, MSN a consultant at RNS HealthCare Consultants Inc., Sacramento, California - Vegetable oils in a liquid or semi-solid form are associated with a lower risk of AD. But these same oils in a solid form are associated with a higher risk for AD. Key recommendations include:

> Limit foods high in saturated fat and trans fat, such as full-fat milk products, fatty meats, tropical oils, partially hydrogentated vegetable oils and egg yolks.

> Choose vegetable fats over animal fats.

> Choose food low in saturated fats and cholesterol.

> Select fats and oils with two grams or less of saturated fat per tablespoon, such as olive oil and canola oil.

Researchers from Tufts University have made very clear recommendations about fat intake in people over the age of 70: "Where fats, oils and sweets are concerned, they should be used sparingly. These include margarine, butter, mayonnaise, salad dressing, cream, jelly, candy and soda. Use liquid oils rather than lard, butter or margarine where possible."

Researchers continue to tease out more information about the effects of fat on the aging brain and the relationship between nutrition and Alzheimer's disease. In the meantime, it makes good sense to limit trans fats and saturated fats, and to replace them with un-saturated, un-hydrongenated fats. If the recent study holds true over time, these recommendations will promote brain health along with a healthy heart.

Choosing Lower Fat Foods:

(The NHLBI offers a list of lower-fat alternatives to high-fat foods.)

> Use low-fat, reduced-fat or fat-free milk.

> Instead of ice cream, try sorbet, sherbet, low-fat or fat-free frozen yogurt.

> Choose reduced-calorie cheese or low-calorie processed cheeses.

> Skip the Ramen noodles, and have rice, spaghetti or macaroni

> Use marinara sauce instead of alfredo

> Have Canadian bacon or lean ham instead of regular bacon or sausage

> Use nonstick cooking spray instead of oil, shortening or lard.

> Put jelly, jam or honey on toast, instead of butter or margarine.

> Buy extra lean ground beef or ground turkey

> Replace the oil and butter in baked goods with applesauce or prune puree

> Use reduced-calorie or fat-free salad dressings, or use lemon juice or wine vinegar.

You can find the full list and other information at www.nhlbi.nih.gov

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