15 Simple Diet Tweaks that could cut your Alzheimer’s Risk from the Mayo Clinic
There’s a strategic way to eat to prevent your risk of developing Alzheimer’s and it's called the MIND Diet which combines components from the DASH (dietary approach to stop hypertension) and the Mediterranean diets.
The major components of this diet emphasize plant rich foods while limiting red meat, saturated fats and sweets. It's been shown that this way of eating has reduced the risk of developing Alzheimer’s up to 53%, delay dementia and possibly cut its prevalence in half, and slow cognitive decline while improving verbal memory.
Vegetables like leafy greens are especially important but fruits didn't make it as a top priority except for berries. According to the MIND DIET, these are the top 15 rules to follow in order to prevent cognitive decline and improve your quality of life:
At least three servings of whole grains a day
Green leafy vegetables at least six times a week
Other vegetables at least once a day
Berries at least twice a week
Beans more than three times a week
Nuts at least five times a week
Fried or fast food less than once a week
Mainly olive oil for cooking
One glass of wine or other alcoholic drink a day
If you would like to eat animal foods
Limited red meat
Fish once a week
Poultry twice a week
Less than a tablespoon of butter or margarine a day
Less than one serving of cheese a week
Less than five pastries or sweets a week
Just accomplishing 9 of these 15 things has been shown to drop your Alzheimer’s risk and even a 7.5 still cut their risk by over a third!