One Dietary Change Could Cut Your Risk of Dementia By 20%

Did you know that there was a link between red meat and dementia? When people consume around 1 ounce of red meat per day, their risk of developing dementia rises by 14%. However, if their red meat is replaced with a serving of legumes and nuts, their risk drops by 20%! This data was based on a study into the effects of processed red meat, including hot dogs and bacon. These processed red meats typically have higher levels of saturated fats, nitrates, and sodium. Eating processed red meats in large quantities has been linked to the development of type 2 diabetes and cancers. [1]

The Link Between Red Meat and Dementia

In addition to the diseases mentioned above, the consumption of red meat has also been linked to strokes, heart disease, and dementia. Much can be done to reduce the risk of developing dementia, and the research begins with understanding cardiovascular diseases. This is because the principal risk factors for diseases such as dementia are the same as for cardiovascular diseases. [2] The large consumption of processed red meat was found to be one of those common factors. 

The Dementia Risk Studies

For the last 30 years, researchers have gathered the dietary data of around 130,000 volunteers for the Nurses’ Health Study. Gathered every two to four years, it is among the biggest studies into women’s chronic disease factors. [3] The Health Professionals Follow-Up Study simultaneously gathers data on men’s risk factors. In the study, the participants were asked how regularly they consumed a serving of processed red meat. They were also asked how often they consumed legumes and nuts. 

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Results of the Red Meat and Dementia Study

The reason that they compared the choices in servings is because nuts and legumes provide many benefits to the body. Not only are there none of the toxins and nitrates found in processed red meat, but they are also anti-inflammatory foods. The study noted a staggering 14% increase with every two servings of processed red meat consumed per week. There was a further increased risk linked to every additional serving after that too. They found that every additional serving added another 1.6 years of cognitive aging for global cognition.  

How to Reduce Red Meat Consumption

If you are accustomed to a meat-heavy diet, then cutting down could seem like a rather daunting task. Or you may think it is simply a case of replacing all your meat-based products with plant-based versions. For instance, there are many plant-based versions of hamburger patties and hot dogs to choose from nowadays. However, many of these meat substitutes are just as processed as your meat and contain fewer nutrients than you think! [4] It is important that you substitute your red meat with a diet that provides all of the essential nutrients your body requires. A few diets that are recommended include the DASH diet and the Mediterranean diet. 

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Incorporating Lifestyle and Dietary Changes

The healthy diets mentioned above focus on simple plant-based meals that are easy to prepare. DASH stands for Dietary Approaches to Stop Hypertension. These diets incorporate vegetables, fruits, beans, seeds, nuts, and whole grains. You should ideally limit your intake of red meat as much as possible. Rather focus on consuming oily fish enriched with omega-3 fatty acids and linked to improved brain health. You can also include lean meats such as pork loin and chicken by adding a few pieces to a veggie stir fry. 

Tips for Changing Your Diet

If you typically eat meat every day, the idea of a plant-based meal might make you squirm a bit. However, a plant-based meal does not have to solely consist of a large portion of salad. Start by trying to eat one dinner a week that does not contain processed red meat. Aim to create a dish that is tasty, nutrient-rich, fragrant, and wholesome. Have fun and get experimental in the kitchen, a dinner without red meat does not have to be bland! Think about all the delicious stir fries, hearty pasta, fish curries, and vegetable stews you can make!

The Bottom Line

Your dietary choices have a lasting impact on your physical and mental health. As studies have concluded, there is a link between the consumption of red meat and dementia development. The best way to minimize this risk is to limit your weekly consumption of processed red meat. Luckily, there are many tasty and healthy substitutes for red meat available to choose from. If you wish to continue eating meat, rather consume oily fish, chicken, and lean meats. Be sure to include meals that consist of vegetables, fruit, nuts, seeds, and whole grains. It is always better to choose fresh and unprocessed substitutes for red meat, as many plant-based products are also heavily processed. 

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