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A recent study of healthy adults and adults with mild cognitive impairment tested out the effects of two diets. One was the “high diet,” which was high in saturated fat (at least 25 percent of the diet) and simple carbohydrates (glycemic index greater than 70). The other was a “low diet,” which was low in saturated fat (less than 7 percent of the diet) with a fewer simple carbs (glycemic index less than 55).

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Not surprisingly, the low (low in the food felons) diet improved or made the levels of three important markers of health better for you.

Firstly, this diet was associated with decreased plasma lipids (read: less bad cholesterol). Secondly, the low diet was linked with lower insulin levels. Current research is looking at an optimal insulin dose to help cognitive functioning in people with mild cognitive impairment and Alzheimer’s disease.

Lastly, the low in food felons diet lowered CSF F2-isoprostane concentrations, which is a fancy way of saying it lessened the biomarkers of free radical injury, a signal of oxidative damage to, or damaging inflammation in, your central nervous system (the brain and spinal cord).

Trans Fat leads the way. -Look out for “partially hydrogenated vegetable oils.” Trans fat alters metabolic processes and hardens your arteries. How much to have? Zilch!

Saturated Fat -Leads to the buildup of fatty tissue on the inner linings of your arteries and turns on inflammatory genes. How much to have? No more than 4 grams per hour.

To read  the remaining 3 foods click here.

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