Aggression isn't an innate trait. Aggression is a learned behavior that can be triggered by diet. Along with anger management strategies, you can use changes in your diet to manage your aggression. Learn what factors in your diet may be contributing to violent or hostile behavior and make changes accordingly.
Low Cholesterol
U.S. guidelines recommend total cholesterol stay below 200 mg per deciliter. But cholesterol that is too low may result in negative health effects, including aggression. Very low cholesterol, defined as less than 180 mg/dL, is associated with violent behavior, according to a 1998 study by Dr. Rizwan M. Mufti and colleagues published in "Psychiatric Services." The results could not be explained by physical health, cholesterol-lowering medication, current alcohol use or unusual diets.
Omega-3 Fatty Acids
Ensuring adequate intake of omega-3 fatty acids may be able to prevent violent behavior, according to a 2006 study by Joseph R. Hibbeln and colleagues in the "International Review of Psychiatry." Lack of omega-3 fatty acids is especially damaging during the prenatal period. Omega-3 fatty acids can be found in supplement form or in fish, including salmon, tuna and halibut, other seafood like algae and krill, some plants and nut oils.
Tryptophan
Treating participants with tryptophan led to a decrease in quarrelsome behavior, according to a 2001 study by D. S. Moskowitz and colleagues published in "Neuropsychopharmacology." The subjects were treated with 3 g daily of tryptophan, about three times normal dietary intake. Tryptophan was administered in drug form. The body uses tryptophan to make niacin and serotonin. Serotonin is thought to help regulate mood. Niacin is an important B vitamin that may raise HDL, or "good," cholesterol. Tryptophan can be found in cheese, chicken, eggs, fish, milk, nuts, peanut butter, peanuts, pumpkin seeds, sesame seeds, soy, tofu and turkey. The body needs to get enough iron, riboflavin and vitamin B6 in order to turn tryptophan into niacin.
Fat
Dietary fat can increase aggressive behavior in rats, according to a 1996 study by Leena Hilakivi-Clarke and colleagues published in "Life Sciences." Rats that consumed a diet high in polyunsaturated fats were more likely to instigate aggressive behavior. The researchers pointed out that high fat intake increases estrogen levels, which leads to aggressive behavior. While polyunsaturated fats are considered a "healthy" fat, their intake should still be moderate.
Alcohol
High quantity drinking is associated with physical aggression, according to a 2000 study in the "Journal of Studies on Alcohol and Drugs," published by Samantha Wells and colleagues. In other words, alcohol intoxication was associated with aggression, not alcohol consumption. The study controlled for gender, age, education, marital status and employment status.
References
- "Psychiatric Services"; Low Cholesterol and Violence; Rizwan M. Mufti, M.D. et al; 1998
- "International Review of Psychiatry"; Omega-3 Fatty Acid Deficiencies in Neurodevelopment, Aggression and Autonomic Dysregulation: Opportunities for Intervention; Joseph R. Hibeln et al; 2006
- "Neuropsychopharmacology": The Effect of Tryptophan on Social Interaction in Everyday Life: A Placebo-Controlled Study; D. S. Moskowitz, Ph.D., et al; 2001
- "Life Sciences"; High-Fat Diet Induces Aggressive Behavior in Male Mice and Rats; Leena Hilakivi-Clarke et al; 1996
- "Journal of Studies on Alcohol and Drugs"; Alcohol-Related Aggression in the General Population; Samantha Wells; 2000
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