Food tips for better brain health
A Mediterranean diet can help lower the risk of heart disease and stroke.
The diet can also support healthy weight, blood pressure, and cholesterol levels. Inspired by traditional foods of Mediterranean countries, it is rich in whole grains, vegetables, legumes, fruits, nuts, seeds, and olive oil (as the main fat source). It can also help in lowering the risk of cognitive decline in older people too. While moderating the amount of fish, seafood, dairy, and poultry, the diet also limits red meats and sweets.
“Adopting a Mediterranean-style diet, rich in colourful vegetables, whole grains, and healthy fats like olive oil, is one of the most powerful steps you can take to support your brain health and overall wellbeing,” says Emily Jakubcik, Arvida dietitian and head of food service.
Key daily tips for better brain health:
Snack on nuts and fruit (eg., apple with peanut butter, fresh fruit salad, walnuts, plain almonds).
Cook with olive oil instead of butter.
Fill half your plate with colorful vegetables at both lunch and dinner.
Eat fish, especially oily varieties like salmon or sardines, at least twice a week.
Replace meat with legumes in two to three meals per week (try baked beans on toast, chickpea curry or lentils instead of mince in Spaghetti Bolognese).
Choose wholegrain bread, cereals, and grains (e.g., porridge, wholegrain bread, muesli, brown rice, quinoa, barley).
Limit alcohol to no more than two standard drinks per day (about 200ml wine).
For more information: Association of Adherence to a MIND-Style Diet With the Risk of Cognitive Impairment and Decline in the REGARDS Cohort - PubMed