Diets aren’t just for people aiming to lose weight.
A lifestyle diet can afford even greater benefits, like the MIND diet, created by researchers at Rush University in Chicago, does.
The MIND, or Mediterranean-Intervention for Neurodegenerative Delay, diet is a hybrid of two heart-healthy regimens that reduce risks of high blood pressure, diabetes, heart attack, and stroke.
In early studies, the MIND diet showed tremendous benefits in one area particularly – lowering the risk of Alzheimer’s disease by up to 53% in participants who stuck to it rigorously and by about 35% in those who only did so moderately. It seems the longer people stick to the MIND diet, the lower the risk of developing Alzheimer’s.
Foods a part of the MIND diet include:
- Green leafy vegetables and other vegetables
- Nuts
- Blueberries or strawberries
- Beans
- Whole grains
- Fish
- Poultry
- Olive oil
- Wine
Foods that you should limit while on the MIND diet include:
- Red meat
- Butter and stick margarine to less than a tablespoon a day
- Cheese, pastries, sweets, fried or fast food to one serving in total per week
Related: The Surprising, First Warning Sign of Alzheimer’s
The MIND diet is quite straightforward: Have at least three servings of whole grains, a salad, and one other veggies along with a glass of wine. Opt for nuts as a snack. Try to incorporate a bean dish every other day, poultry and berries at least two times a week, and fish at least once a week.
In terms of what to avoid, steer clear of solid fat (under one tablespoon a day is okay). And feel free to indulge in cheese, pastries, fried or fast food, too – but only once per week!
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