1. A combination of two diets – Mediterranean and DASH (Dietary Approaches to Stop Hypertension). It prevents or slow down brain decline. Early studies show that it lowers risk of Alzheimer’s by 53% in those who follow it closely and by 35% in those who follow more loosely. (The name is short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.)
2. Brain-Healthy Food Groups
The MIND (Mediterranean-DASH) diet has 10 groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine.
Beans for every other day, poultry twice a week, and fish once a week. All these foods are high in protein and low in saturated fats, good for overall health as well as for brain health.
4. Vegetables and Grains
A salad, one other vegetable, and three servings of whole grains every day. Any vegetable will do, but collard greens, kale, and spinach are especially good.
Nuts and berries are ideal snacks, both having been linked to better brain health. Blueberries and strawberries, in particular, help keeping brain working at its best and may slow symptoms linked to Alzheimer’s.
Wine has been shown to improve brain health, helping to protect against Alzheimer’s. But the key is moderation, one glass a day for women and two for men.
7. Olive Oil
Olive has been shown to improve brain function over the long term and protect against dementia.
8. Unhealthy Groups
The MIND diet specifically limits red meat, butter and margarine, cheese, pastries and sweets, and fried or fast food. You should have fewer than 4 servings a week of red meat, less than a tablespoon of butter a day, and less than a serving a week of each of the following: whole-fat cheese, fried food, and fast food.