Build Your Brain With Healthy Fats that:

Reduce drug and alcohol cravings
Rebuild the brain
Reduce inflammation
Improve sleep
Improve mood

Nearly 60 % of the human brain is fat. “Brain-gains” start with healthy fats!

Where Can I Get Healthy Fats?

Omega 3

Fatty Fish (highest in omega-3s)
Salmon
Sardines
Trout
Oysters and mussles
Walnuts
Mackerel
Flaxseed and chia seeds
Albacore Tuna

Other healthy fat sources

Canola oil, olive oil and fish oil
Pine nuts, almonds and cashews
Sunflower seeds, pumpkin seeds, sesame seeds
Eggs

Improving your Mood

During recovery, it’s common to experience mood swings, feelings of depression, or anxiety. Eating healthy fats, like omega-3s, may help support a balanced mood.

Healthy fats support better focus, clearer thinking and sharper memory!

Healthy fats improve brain communication and helps your brain use “feel good” chemicals like serotonin and dopamine and helps build emotional stability.

Healthy fats help support better mood, calms inflammationthat affects mood and helps reduce depression and anxiety.
Helps reduce mood swings and stress.

Lindsay, A. and Heleman, N. 2026, Build your Brain with Healthy Fats, University of Nevada, Reno Extension

Printable Version (PDF)

Extension Associated Contacts

Anne R. Lindsay

Also of Interest:


Nutrition, the Gut and a Healthy Mind in Recovery Healing and restoring the gut during recovery takes time and patience. It will also change as someone moves through detoxification into long-term recovery. Prioritizing fiber-rich foods that include both prebiotic and probiotic sources will set up an individual with the best habi... Lindsay, A., Norman-Burgdolf, H., & Tovar, L. 2024, University of Nevada, Reno Extension, FS-24-02
Facts About Shaken Baby Syndrome (SBS) This fact sheet explains in great detail the harmful effects and consequences of Shaken Baby Syndrome (SBS). Kock, J. 2007, Extension \| University of Nevada, Reno, FS-07-48
Shaken Baby Syndrome (SBS) This fact sheet explains what Shaken Baby Syndrome (SBS) is and serval ways to prevent it. Kock, Jo. 2007, Extension \| University of Nevada, Reno, FS-07-49
Carbohydrates, Fat and Protein in Recovery Nutritious and balanced diet helps normalize brain chemistry and provides sufficient energy and a variety of nutrients during recovery that support both physical and mental health. Lindsay, A., Norman-Burgdolf, H., & Tovar, L. 2024, University of Nevada, Reno Extension, FS-24-01
Perceptual Motor Development \| Connecting the Brain & the Body Perceptual motor development connects a child’s perceptual or sensory skills (his brain) to his motor skills (his body) so they can perform a variety of movements and confidently interact with their environment. Lindsay, A. and Byington, T. 2020, Extension, University of Nevada, Reno, FS-20-18

Associated Programs

Healthy Living, Sustainable Recovery

Program teaches nutrition and healthy lifestyles that address weight and energy concerns in women with substance abuse issues.

Build your Brain with Healthy Fats