According to a 2015 study by researchers at Rush University Medical Center in Chicago, a healthy eating plan called the MIND diet may reduce your risk of developing Alzheimer’s by as much as 53%. It’s a hybrid of the Mediterranean diet and the DASH diet (designed to lower hypertension). “Both plans emphasize healthy fats, which help curb inflammation – and antioxidants, which help the brain to fight off oxidative damage in the brain,” explains Dr. Small, who is also the author of 2 Weeks to a Younger Brain.
Below you will find 5 MIND staples.
Salmon: fatty fish are rich in an omega-3 called DHA. “Middle aged adults with high blood levels of DHA perform better on cognitive tests,” Dr. Small says. Try to eat fatty fish at least once a week.
Leafy Greens: People who 1-2 daily servings of vitamin-rich leafy greens have the cognitive ability of someone 11 years younger, according to recent research from Rush University Medical Center.
Nuts: A 2014 Harvard study found that older women who ate at least 5 servings of nuts per week had a higher performance on a range of memory and brain-related tests.
Blueberries: Colorful produce (pomegranates, blueberries, kale) are filled with antioxidants. Dr. Small recommends having at least 2 cups of fruit and 2.5 cups of vegetables per day.
Olive Oil: A compound found in virgin olive oil, may help reduce the buildup of proteins in the brain, which are believed to be the culprit behind Alzheimer’s.
Health.com – September 2015