Remember the Low-Fat Craze?
Remember when everything was suddenly “low-fat”? Margarine instead of butter. Skim instead of whole. Snack packs that promised health if we just cut the fat.
Turns out, that advice was way off. Those low-fat foods were usually loaded with sugar and junk oils that did more harm than good.
Here’s the good news: fat itself isn’t the problem. The right kinds of fat can help your body feel better — including your nerves. And the best part? These fats are right at your local grocery store.
Let’s go through what to add to your plate… and what to leave on the shelf.
Why Fats Matter for Nerve Health
Think about your skin for a moment.
When it’s dry, it cracks and feels irritated. But with a good lotion, it softens, smooths out, and feels protected again.
Your nerves work a lot like that. Without the right fats, they can feel “dry” and irritated on the inside. With healthy fats, it’s like putting lotion on your nerves — they stay nourished, protected, and able to do their job.
Adding the right fats isn’t about complicated diets. It’s about giving your nerves simple, everyday care.
The Best Everyday Fats for Your Nerves
Here are the grocery store fats that actually help your nerves — and easy ways to use them.
| Food | Why It Helps | Easy Way to Use It |
|---|---|---|
| Olive Oil | Soothes irritation inside the body | Drizzle on veggies or salads |
| Avocado | Creamy, filling, steady energy | Slice on toast or eat with salt |
| Salmon & Fatty Fish | Rich in omega-3s that calm pain | Grill, bake, or add to a salad |
| Walnuts & Nuts | Great snack, steadier blood sugar | A handful instead of chips |
| Coconut Oil | Clean, reliable cooking fat | Use for sautéing or stir-fries |
The Fats That Make Neuropathy Worse
Some fats can make nerve pain flare up. These are the ones to watch out for:
- Margarine & Shortening — sold for years as “healthy,” but filled with artificial fats that harm your nerves.
- Processed Vegetable Oils — corn, soybean, and canola oils (cheap, big plastic jugs). Heavily processed and irritating.
- Fried Foods & Fast-Food Oils — deep-fried usually means reused, damaged oils that make pain worse.
Simple rule: if it comes from a box, bag, or fryer, it’s usually the wrong kind of fat.
Simple Swaps That Make a Big Difference
You don’t have to change everything at once. Start with easy wins:
- Instead of margarine → use olive oil (or a little real butter if you prefer)
- Instead of chips → grab a handful of walnuts or almonds
- Instead of fried chicken → try grilled salmon or baked chicken
- Instead of creamy bottled dressings → use olive oil and vinegar
Small win: Every drizzle of olive oil, every bite of salmon, every slice of avocado is a step toward calmer nerves — and a step away from pain.
Bringing It All Together
For years, we were told to fear fat. Now we know better. Simple foods like olive oil, avocados, salmon, and nuts can give your nerves daily comfort and care.
You don’t need a complicated plan. Just reach for the better choices and make a few easy swaps in your kitchen. Over time, these small changes can ease pain, steady your energy, and help your body feel stronger.