Brain Healthy Diet Tips

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Many foods, including blueberries, leafy greens, and curcumin (found in the spice turmeric), have been studied for their potential cognitive benefit.

These foods were thought to have anti-inflammatory, antioxidant or other properties that might help protect the brain. So far, there is no evidence proving that eating or avoiding a specific food can prevent age-related cognitive decline.

While research on the relationship between diet and cognitive function is somewhat limited, it does point to the benefits of two specific diets that can reduce heart disease and may also be able to reduce the risk of cognitive decline: the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet.

The Dietary Approaches to Stop Hypertension (DASH)


The DASH diet aims to reduce blood pressure and recommends:

Eating a diet that is low in saturated fat, total fat and cholesterol; and high in fruits, vegetables and low-fat dairy.

Consuming whole grain, poultry, fish and nuts.

Decreasing intake of fats, red meats, sweets, sugared beverages and sodium.

The Mediterranean Diet


The Mediterranean Diet incorporates different principles of healthy eating, typically found in the areas bordering the Mediterranean Sea and recommends:

  • Focusing on fruit, vegetables, nuts, and grains.
  • Replacing butter with healthy fats, like olive oil.
  • Limiting red meat.
  • Using herbs to flavor food instead of salt.
  • Eating fish and poultry at least twice a week.