For years, a healthy diet has been known to improve heart health. Now, recent research has shown eating certain foods may be beneficial for your brain, too. According to a study conducted by researchers at Rush University Medical Center in Chicago, the MIND diet reduced the risk of Alzheimer’s by as much as 53 percent for participants who followed the plan rigorously. Those who have followed the diet also claim that it is easier to adhere to given the delicious food choices and simplicity of the plan. Read on to learn more about the MIND diet, furnished by the leading provider of Scottsdale Alzheimer’s care, Home Care Assistance.
MIND Diet Basics
The MIND diet breaks down dietary recommendations into ten brain-healthy foods and five that should be avoided. Each day, a senior following the MIND diet would follow a meal plan including:
- Chicken or fish
- Strawberries or blueberries
- Salad (plus one additional serving of veggies)
- Whole grains (3 servings)
- Nuts for snacking
The diet also recommends eating beans every other day.
Foods to Avoid
The five foods to avoid are:
- Red meat
- Butter and stick margarine
- Pastries and sweets
- Fried or fast food
The designated unhealthy foods are limited to less than a serving per week each, and only one tablespoon of butter per day is permitted.
The ten brain healthy foods provide a balanced diet that is packed with nutrition. Green leafy vegetables, such as kale, spinach and broccoli, are rich in vitamin A and C. According to the study, six or more servings a week of these vegetables are optimal for brain health. Blueberries are specifically listed in the diet due to their brain-boosting properties, and strawberries follow just behind them in effectiveness. Olive oil was shown to be the best fat for reducing cognitive decline. With so many delicious options, anyone can happily follow the MIND diet and know that they are eating the best foods for brain health.
To learn more about senior health and nutrition, reach out to Scottsdale Home Care Assistance. We are the area’s leading provider of hourly and live-in senior care, and our caregivers can assist with activities ranging from cooking to transportation. Click here to find out more about our services or give our office a call at (480) 771-2710 to speak with an experienced Care Manager.