When it comes to preventing dementia, the foods you choose to include or avoid in your diet can play a significant role. Experts from Rush University Medical Center have developed a diet plan that incorporates principles from the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, both known for their brain-boosting benefits.1 This article explores the foods dementia experts recommend eating more of, and those you should limit, to help reduce the risk of cognitive decline.
Eat More: Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that are crucial for brain health. These vegetables are rich in folate, vitamin E, and vitamin K, which have been shown to slow cognitive decline and support overall brain function. Including a variety of leafy greens in your diet can provide the micronutrients necessary to keep your mind sharp as you age.
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Eat More: Berries
Berries like blueberries, strawberries, and blackberries are potent sources of antioxidants, particularly flavonoids, which have been linked to reduced cognitive decline.2 The polyphenols found in berries help protect the brain from oxidative stress and inflammation, both of which are risk factors for dementia. Regularly consuming these colorful fruits can be a delicious and effective way to bolster brain health.
Eat More: Nuts and Seeds
Nuts and seeds are another important group of foods that support brain health. They are rich in healthy fats, protein, and fiber, and provide essential nutrients such as vitamin E and omega-3 fatty acids. Walnuts, in particular, have been highlighted for their brain-protective properties. Adding a handful of nuts and seeds to your daily diet can contribute to cognitive longevity and reduce the risk of dementia.
Eat Less: Fried or Fast Food
Fried and fast foods are typically high in unhealthy fats, salt, and calories, all of which can contribute to weight gain, high blood pressure, and poor vascular health—major risk factors for dementia. Experts recommend limiting your intake of these foods to once a week or less to help protect your brain from the damaging effects of high cholesterol and hypertension.
Eat Less: Red Meat
While unprocessed red meat can be part of a balanced diet, consuming too much processed meat, such as bacon, sausages, and deli meats, has been associated with an increased risk of dementia. These meats are often high in saturated fats and sodium, which can contribute to cardiovascular issues and cognitive decline. It’s advisable to limit your intake of red meat to four times a week or less and opt for lean proteins like fish or plant-based alternatives.
Eat Less: Sugary Foods and Drinks
Excessive consumption of sugary foods and beverages can lead to weight gain, insulin resistance, and spikes in blood sugar levels, all of which are linked to a higher risk of dementia. Experts suggest reducing your intake of pastries, sweets, and sugary drinks to five times a week or less. Opting for natural sources of sweetness, like fruit, can help satisfy your sweet tooth without compromising your brain health.
Eat Less: Butter and Saturated Fats
Butter and other foods high in saturated fats, like certain dairy products, can raise LDL cholesterol levels, contributing to the development of vascular dementia. Instead, experts recommend using healthier fat sources, such as olive oil, which is rich in monounsaturated fats that support cardiovascular and brain health. Limiting your butter intake to less than one tablespoon a day can make a significant difference in your long-term cognitive health.
Conclusion
The food choices we make every day can have a profound impact on our brain health and risk of developing dementia. By incorporating more leafy greens, berries, nuts, and seeds into your diet, while limiting fried foods, red meat, sugary items, and saturated fats, you can help protect your brain and reduce the risk of cognitive decline. Preventing dementia is a lifelong commitment, and it starts with making informed, healthy dietary choices.
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