Doctors have been saying for years that what you eat can affect the health of your heart. Now there is increasing evidence that the same applies to your brain. A new study by scientists at the Rush University Medical Center in Chicago has shown that a diet plan they have developed can reduce the risk of developing Alzheimer’s by as much as 53 percent. Even those who did not follow the diet perfectly, but who followed it “reasonably well”, reduced their risk of Alzheimer’s by about a third.
It is recommended to eat green leafy vegetables regularly. Kale, spinach, broccoli, and other green vegetables are full of vitamins A and C and other nutrients. As a result, they are naturally a healthy choice and are also great for people who want to lose weight or simply want to live a healthier life. But another nice effect of green leafy vegetables is that they can help prevent Alzheimer’s disease. At least two servings per week can already help reduce the risk of Alzheimer’s disease, but researchers concluded that the greatest effect occurs when you eat six or more servings per week.
Leafy vegetables aren’t the only vegetables that are healthy for your brain. Other vegetables are also important for maintaining weight, for example, for keeping your heart in good condition and for keeping your brain healthy. Vegetables such as carrots, onions, peppers, and cucumbers are also important all have positive effects on both your body and your brain. Scientists recommend eating at least one salad and one other vegetable every day. This way, you reduce the risk of Alzheimer’s disease and maintain a healthy lifestyle as well.
Nuts are healthy in many ways. Because of their high-fat content, they are quite high in calories, but many of these fats are healthy unsaturated fats. You can not eat them in unlimited amounts, but when you limit your intake, they are good for you. In addition, nuts also contain many proteins, vitamins B and E, and minerals such as calcium, iron, and zinc. They also contain a lot of fiber and antioxidants and, according to various studies, they can lower your bad cholesterol levels and reduce the risk of cardiovascular disease. In addition, nuts are very good for your brain. It is best to eat a handful of nuts at least five times a week.
Fruit is of course already healthy, but berries are the only fruits that are specifically recommended to combat Alzheimer’s. According to a 2016 study, blueberries improve memory in people who are already at risk for Alzheimer’s. Previous studies have shown that strawberries can also have a positive effect on cognitive function. It is recommended to eat a portion of blueberries at least twice a week.
Beans may not be a regular part of your diet, but they should be. Beans are very healthy for a variety of reasons. They are high in fiber and protein and contain very few calories and fats. They are also rich in antioxidants and can reduce the risk of various types of cancer. They can also help keep your brain healthy and reduce the risk of Alzheimer’s disease. For the best effect on your brain, scientists recommend eating beans three times a week.
Whole Grain Products
Eating more wholegrain products is a very easy way to make your diet healthier. Whole grain products contain many nutrients such as proteins, fibers, B vitamins, antioxidants, and minerals such as iron, zinc, copper, and magnesium. A diet rich in whole grain products can reduce the risk of cardiovascular disease, type 2 diabetes, obesity, and some forms of cancer. In addition, according to research, whole grain products are also a good choice to combat Alzheimer’s disease. Eating at least three servings a day significantly reduces the risk of Alzheimer’s disease.
According to several studies, eating fish is very good for your brain. It has already been shown that fish oil tablets can help children with concentration problems. But fish is not only a miracle cure for children: fish is also an excellent choice for people who want to protect themselves against Alzheimer’s disease. Eating fish regularly is not a bad idea at all, but to reduce the risk of Alzheimer’s you don’t have to make a lot of effort to include fish in every dish: eating fish once a week is enough.
Just like fish, poultry is a good choice for anyone who wants to keep their brains healthy. Chicken and other types of poultry are a healthy source of protein, choline, and vitamins B6 and B12. Both choline and B vitamins have been shown to be good for the functioning of your brain. In addition, it is a fairly lean type of meat that, despite its low calorific value, fills well with a large amount of protein, so poultry is a good choice for a healthier lifestyle as well. Eat at least two servings of poultry per week to get the most out of these health benefit.
Olive oil is a particularly conscious choice for anyone who needs to fry in fat. Where sunflower oil and especially butter have negative effects, olive oil is a lot healthier. Because of the many monounsaturated and polyunsaturated fats, olive oil is healthier and can help to lower your bad LDL cholesterol. In addition, it can also help to fight Alzheimer’s disease. So try to replace products like sunflower oil and butter with olive oil.
It is really true: according to researchers, drinking wine can contribute to the prevention of Alzheimer’s disease. But don’t get your hopes up too much: it is recommended that you don’t drink more than one glass of wine a day.