Can Healthy Eating Habits Protect You From Alzheimer’s?

Can Healthy Eating Habits Protect You From Alzheimer’s?

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!

Photo Credit: TijanaM/; Brian A Jackson/

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