A recent study by the Rush University Medical Center has found that the MIND diet, which is essentially made up of a Mediterranean diet, can reduce cognitive decline and the chances of developing Alzheimer’s disease. The study followed those who rigorously stuck to the diet and those who did not. Those who were most consistently following the diet were shown to be 7.5 years younger cognitively than those who were following the diet significantly less, or not at all.
The MIND diet combines the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. These two diets have been found to reduce the risk of issues related to cardiovascular health, such as hypertension, heart attack, and stroke. Within the MIND diet, there are 10 brain healthy food groups and 5 unhealthy groups. Not surprisingly, the unhealthy groups are red meat, butter and stick margarine, cheese, pastries and sweets, and fried or fast food.
To reap the benefits of the MIND diet, it’s recommended that you consume three servings of whole grains, a green leafy vegetable and one other vegetable every day, as well as a glass of wine; snack on nuts most of the week, have beans about every other day, poultry and berries at least twice a week, and fish at least once a week. The intake of the unhealthy food groups should be less than 1 tablespoon of butter a day, and less than one serving a week of pastries, whole fat cheese, or fried & foods.
Blueberries are said to be one of the most potent foods when it comes to preserving the brain, and berries in general were the only fruit included in the MIND diet.
Source: www.huffingtonpost.com
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