Brain Food!

Omega-3 fatty acids (the “good fats”) not only help keep your arteries clear but also alter your brain’s neurotransmitters, which lowers your risk for depression. Making the following five foods a part of your regular diet will help keep your heart and your brain happy:

1. Nuts. For example, almonds, walnuts, and Brazil nuts contain monounsaturated fats, which help keep your arteries clear, and encourage serotonin production, which elevates your mood. Stick to an ounce per day to reap the benefits without overloading on calories.
2. Fish. Wild salmon, tilapia, catfish, white fish, and mahi mahi, among others, are high in omega-3 fatty acids. Try to eat two servings per week of these artery-clearing fish (about 4-1/2 ounces per serving). Always check to make sure your salmon is wild, not farmed.
3. Tomato products. Tomato juices and sauces contain folate, lycopene, and other nutrients that keep your arteries young and supple. The equivalent of eight ounces of juice or two tablespoons of tomato sauce per day is all you need.
4. Olive oils, fish oils, flaxseed, and avocados. Each of these contains heart-healthy monounsaturated fats. A good 25 percent of your calorie intake should come from healthy fats.
5. Dark chocolate (at least 70 percent cocoa). An ounce per day of real chocolate provides flavonoids and increases the release of dopamine, which helps keep your arteries flowing. Yummy!

- Tony Horton