It is known that eating a healthy diet can maintain mental and physical health, preventing many chronic diseases.
Recent research has shown that healthy eating habits can help protect brain functions and reduce dementia risk, especially in people age 50 and over.
Scientists from the American Heart Association provide several tips to help people eat a healthy diet to protect their brain:
Make your diet a rainbow. It is important to eat a variety of nutritious foods from all food groups.
Reduce salt, sugar and unhealthy fats. You should limit salt, sweets, sugar-sweetened drinks, saturated fats, trans fat, sodium, and processed meat.
Eating fruit, vegetables, and whole grains. Research has shown that eating lots of fruits, vegetables, and fiber-rich whole grains can improve overall health.
What is good for the body is also good for the brain.
Eat low-fat and fat-free dairy products.
Eat poultry and fish, but not their skin. This can reduce the saturated fats in your diet.
Add nuts and legumes to your diet. These foods can provide healthy plant-based proteins.
Only drink alcohol in moderation.
AHA scientists also suggest people try two eating plans to keep their brain healthy:
The first is the DASH diet or the Dietary Approaches to Stop Hypertension diet.
This diet is created to manage high blood pressure, which is a risk factor for heart disease, stroke, and cognitive decline.
The DASH diet is high in fruits, whole grains, vegetables, fish and nuts and low-fat dairy foods, low in red meat, sweets, saturated fat, total fat, and cholesterol.
The second is the Mediterranean diet.
It is high in fruits, vegetables, whole-grain bread, and other cereals, beans, nuts, seeds, olive oil, dairy products, fish, poultry and low in wine. It also limits red meat and processed meat.
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