Eat This, Not That: 7 Simple Swaps to Lower Your Risk for Alzheimer’s

Tamara Claunch
6 min readMar 24, 2022
Photo by Joshua Rawson-Harris on Unsplash

Food can be the safest form of medicine…or the slowest form of poison. The next time you’re at the grocery store, try these seven simple swaps to reduce inflammation, protect your brain from potent neurotoxins, and support a healthy metabolism…all of which help you defend against Alzheimer’s.

Frozen vegetables, not canned vegetables

Fresh produce is the clear winner from a taste and nutrition standpoint but when you need a more convenient alternative, head to the frozen foods department. Frozen produce is picked and frozen at peak freshness so it’s crisp and always in season, while canned produce can lose nutritional value over time. Canned vegetables are also packed with sodium which can lead to high blood pressure, a key risk factor for Alzheimer’s.

Beyond that, BPA liners are still used in about 10% of canned foods. BPA stands for bisphenol A, an industrial chemical that is used to make plastics. BPA is an endocrine disruptor that leads to an imbalance between free radicals and antioxidants in your body, contributes to accumulation of amyloid-beta plaques, and causes neuroinflammation. In other words, it’s extremely toxic for your brain!

Avocado oil, not canola oil

Smoke point is the temperature at which fats start to breakdown and oxidize, promoting inflammation in your body…another key risk factor for Alzheimer’s. While extra virgin olive oil is the clear winner for everyday home cooking, it has a low smoke point and therefore shouldn’t be used for searing meat, sautéing vegetables, or other really high heat cooking methods.

When it comes to high heat cooking, reach for avocado oil instead of canola. With one of the highest smoke points around (520° F) avocado oil is rich in oleic acid, a heart-healthy monounsaturated fat. It’s also high in antioxidants, combats inflammation, and helps your body absorb fat-soluble vitamins and carotenoids — the vitamins found in red, yellow, and orange fruits and vegetables. Canola oil, on the other hand, is highly processed and has been shown to increase inflammatory biomarkers when heated.

Cauliflower rice, not white rice

Tamara Claunch