While you cannot turn back the hands of time, (no matter what Cher sings about) there is a diet plan specifically designed to protect brain health and ward off dementia. Research conducted at Rush University in Chicago combined the Mediterranean diet and DASH diet to create the MIND diet (an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay).
The MIND diet emphasizes 10 types of “brain-healthy foods,” including berries, leafy greens, vegetables, olive oil, nuts, legumes, fish, poultry and whole grains. The plan recommends cutting back on cheese, butter, red meat, fried food and sweets and to eat the following:
· At least one dark green leafy vegetable each day.
· Berries at least twice a week.
· At least five servings of nuts per week.
· Beans or legumes at least every other day.
· At least three servings of whole grains per day.
· Poultry (not fried) at least twice a week.
· Fish (not fried) at least once a week.
· Limited consumption of cheese, fast foods and fried foods. (Less than once per week.)
· Less than one tablespoon a day of butter. (Use olive oil instead.)
· Sweets or pastries less than five times per week.
· Red meat no more than three meals per week.
· Wine, preferably red. (No more than one glass daily.)
Studies show that greater adherence to a MIND dietary pattern is associated with a slower rate of cognitive decline and lower risk of developing Alzheimer's disease.
Source: https://www.washingtonpost.com/wellness/2021/12/17...

• Tags:
• Food & Nutrition