Research suggests a new diet could lower the risk of developing Alzheimer’s disease by over 50%.
The diet is called the ‘MIND diet’ (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay).
The MIND diet is a hybrid of the Mediterranean diet and the DASH diet, a diet developed for cardiovascular health (DASH: Dietary Approaches to Stop Hypertension).
Individually, each of the diets have already been found to reduce the risk of cardiovascular conditions, like hypertension, heart attack and stroke, .
But the MIND diet is easier to follow than the Mediterranean and DASH diets, and gives benefits to both strict and moderate followers.
Moderate followers had a 35% reduced risk of developing Alzheimers.
The MIND diet has 15 dietary components.
Ten components are “brain-healthy food groups”:
– green leafy vegetables
– other vegetables
– whole grains
– olive oil
Five components are unhealthy groups:
– red meats
– butter and stick margarine
– pastries and sweets
– fried or fast food
Ideally, the diet consists of:
– at least three servings of whole grains
– a salad
– one other vegetable
– a glass of wine
– snacks on nuts
Every Second Day
At Least Twice A Week
At Least Once A Week
However, to have a real shot at avoiding the devastating effects of Alzhiemers, people must limit eating of unhealthy foods, especially:
– butter (less than 1 tablespoon a day)
– fried or fast food (less than a serving a week for any of the three)
The MIND diet was not an intervention in this study. Researchers simply looked at what people were already eating and whether they developed Alzheimer’s disease.
The study was published in the journal Alzheimer’s & Dementia (Morris et al., 2015)
Image credit: ladietamediterranea