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The Mediterranean diet, which has been described by researchers as the “gold standard in preventive medicine,” is linked to better heart health, a longer life, and even a lower likelihood of developing type 2 diabetes.
And a modified version of the approach, called the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay or MIND diet, is designed to slow brain ageing in particular.
It’s been linked to a 53% lower risk of dementia among its strongest adherents, and a 35% reduced likelihood among moderate adherents.
What is the MIND diet?
It combines the Mediterranean diet, which focuses on heart-healthy foods like olive oil, fruits, vegetables, and fish, with the blood-pressure-friendly DASH diet (high in lean proteins, lower in salt, and also rich in fresh produce).
We know that heart health is strongly linked to dementia risk.
How can I follow a MIND diet?
Registered dietitian Barbie Boules shared that some good rules to start with include:
- Eating two portions of leafy greens once a day (linked to 11 years lower cognitive age),
- Three colours of vegetables a day (linked to lower blood pressure and a decreased diabetes risk),
- At least two servings of berries a week (associated with a lower risk of heart attack),
- Two tablespoons of nuts and seeds a day (linked to lower heart disease risk),
- Four or more servings of beans or legumes a week (linked to better cognitive health and, again, a lower risk of heart attack),
- Three servings of whole grains a day (linked to slower cognitive decline and a lower risk of heart disease and some cancers),
- 85-340g fatty fish a week (linked to lower dementia risk and better heart health),
- Two teaspoons or more of olive oil a day (linked to better ageing, a lower risk of frailty, improved memory, and a decreased risk of heart disease).
Generally, the MIND diet focuses on leafy greens, berries over other fruits, nuts, legumes, whole grains, fish, and olive oil.
Meanwhile, it limits:
- margarine,
- red meat,
- sweets,
- cheese,
- butter,
- margarine,
- and fast food or fried food.
Too much of any of these may be detrimental to heart health and possibly even your cognitive health.
Related…
Source: News UK Politics – Huffpost
