The MIND Diet: A Healthy Way to Reduce Alzheimer’s Risk

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Until researchers find a cure for Alzheimer’s disease, seniors can consider preventive measures to reduce the likelihood of developing the condition. Filled with antioxidants, the MIND diet has been receiving attention recently as a promising option for reducing the risk of Alzheimer’s. It emphasizes healthy eating habits such as consuming brain-boosting foods and avoiding foods such as red meat and cheese. Here’s a look at how the MIND diet can reduce Alzheimer’s risk. 


The Origins of the MIND Diet 

The Mediterranean-DASH Intervention for Neurodegenerative Delay diet, commonly referred to as the MIND diet, combines elements of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. The MIND diet was created by researchers from Chicago’s Rush University Medical Center and was studied alongside the DASH and Mediterranean diets.

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The MIND Diet & Alzheimer’s Risk 

Preliminary research showed the MIND diet may significantly reduce a person’s risk of developing Alzheimer’s disease by up to 54 percent, which is comparable to the results seen in seniors who followed the Mediterranean diet and significantly better than the results from the DASH diet alone. The primary advantage of the MIND diet is that even those who only followed the diet moderately still reduced their risk of Alzheimer’s by up to 35 percent. Those who didn’t follow the other diets consistently didn’t experience the same benefits. 

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Foods Your Loved One Should Eat 

The MIND diet focuses on 10 primary brain-healthy food groups, including: 

  • Green leafy vegetables 
  • Other vegetables 
  • Nuts 
  • Berries 
  • Whole grains 
  • Beans 
  • Fish 
  • Poultry 
  • Wine 
  • Olive oil 

These foods provide a balance of antioxidants, omega-3 fatty acids, and fiber to reduce inflammation that can lead to Alzheimer’s. The MIND diet also limits certain foods, including red meat, cheese, butter or margarine, sweets, and fried or fast foods. 


Other Benefits of the Mind Diet 

The MIND diet doesn’t require the complete elimination of certain foods, so there’s a lower chance of feeling deprived, which makes it easier to follow the diet over the long term. Seniors can adopt this approach to dieting without a particular risk of cognitive decline because it also benefits cardiovascular and overall health. 

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